Foam Roller For Fitness: Expert Lists 6 Ways You Can Use It For Losing Weight

There are various tools used in physical fitness that can amplify your fitness results. One such tool that is widely known for its ability to soothe sore muscles and enhance flexibility is a foam roller. Adding a foam roller to your workout routine can help you burn calories, improve muscle tone, and increase overall fitness. We spoke to Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, we listed six ways you can use it in your fitness routine.

Exercises To Do With A Foam Roller To Lose Weight

Foam Roller Plank

“The foam roller plank is an advanced variation of the traditional plank, adding an element of instability that forces your core muscles to work harder. The added instability of the foam roller intensifies the workout, making your abs, shoulders, and lower back work harder to maintain balance”, said Arora.

How to Do It

1. Start in a standard plank position with your forearms resting on the foam roller.
2. Ensure that your body is in a straight line from head to heels by engaging your core.
3. If you can, hold this position for between 30 seconds and one minute.
4. Repeat this exercise for 2-3 sets.

Foam Roller Mountain Climbers

Mountain climbers are a high-intensity exercise that gets your heart rate up and burns calories quickly. Adding a foam roller increases the challenge. This exercise targets your core, shoulders, and legs, providing a full-body workout that enhances cardiovascular fitness.

How to Do It

1. Start in a plank position with your hands resting on the foam roller.
2. Bring one knee towards your chest, then quickly switch legs, as if you're running in place.
3. Keep alternating legs at a fast pace for 30-60 seconds.
4. Repeat this exercise for 2-3 sets.

Foam Roller Glute Bridge

Arora added, “This exercise targets your glutes, hamstrings, and lower back, helping to build muscle and burn fat in these areas. The foam roller adds a level of difficulty, requiring greater balance and muscle engagement.”

How to Do It

1. Lie on your back with your knees bent and feet resting on the foam roller.
2. Raise your hips until your torso from your shoulders to your knees forms a straight line. 
3. Lower your hips back down after a few seconds.
4. Repeat for 15-20 reps for 2-3 sets.

Foam Roller Squats

Squats are one of the most effective exercises for building strength in your lower body. Adding a foam roller increases the intensity by engaging your core and stabilising muscles. The foam roller helps you maintain proper form while adding resistance, making your muscles work harder.

How to Do It

1. Stand with your back against a wall, and place the foam roller vertically between your lower back and the wall.
2. Perform a squat by bending your knees and lowering your body as if sitting back in a chair.
3. Press through your heels to get back to return to your initial position.
4. Repeat for 15-20 reps for 2-3 sets.

Foam Roller Side Plank

Side planks with a foam roller engage your obliques and improve balance and stability. The foam roller adds an element of instability, making your core muscles work harder to maintain the position.

How to Do It

1. Lie on your side with your bottom forearm resting on the foam roller and your feet stacked.
2. Lift your hips to form a straight line from your head to your heels.
3. Hold this position for 20-30 seconds.
4. Switch sides and repeat the process.
5. Complete 2-3 sets on each side.

Foam Roller Pike

The foam roller pike is an advanced core exercise that also enhances flexibility and balance. This move is highly effective for strengthening your abs, shoulders, and lower back.

How to Do It

1. Place your feet on the foam roller and start in the plank posture. 
2. Roll the foam roller in the direction of your hands while contracting your core and lifting your hips towards the ceiling. 
3. Hold the position for a moment, then slowly return to the starting plank position.
4. Repeat for 10-12 reps for 2-3 sets.

[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional before starting any exercise regimen, especially if you are dealing with health issues or injury to avoid complications.]