Forget Pilates Studios — You Just Need a Foam Roller and 20 Minutes for Core Stability

Did you know that almost any functional movement you perform originates from the core? This concept, called “core to extremity,” provides a solid foundation for operating the limbs. (1) It is one of the most important concepts I have learned as a Physical Therapist.

Imagine this concept as if you were to shoot a cannon out of a canoe. Chances are it would not be as effective as if you shot it off of firm ground. That is because the canoe is not as stable as the earth for the cannon to operate.

The core consists of the abdomen, lower back, and pelvic muscles. These muscles provide stability to the spine and create a solid foundation for the body, as the ground would do for a canoe.

Having a strong core is about more than aesthetics. It enhances stability, balance, and overall physical health and performance. (1)

There are many ways to develop a strong core, and Pilates is renowned for its core-strengthening effects. The discipline heavily relies on core stabilization movements and holds.

However, attending classes at a studio may only sometimes be feasible. That’s where the practicality of using a foam roller for Pilates comes in.

Fortunately, you can use something as simple as a foam roller to recreate common Pilates movements and bring the studio to your home.

“You must set yourself up for success when training at home. Step one is to find a spot with plenty of space and good light. Step two is to set the vibe. Play some music and light a scented candle,” says Heather Andersen, founder of New York Pilates and NYP Online.

This article will explain how to use a foam roller for Pilates exercise and provide a challenging 20-minute workout.

How To Use A Foam Roller For Pilates

Although unconventional, using a foam roller for common Pilates exercises can bring the Pilates studio to the comfort of your home. In some cases, it may offer additional benefits not seen in a traditional Pilates class.

Enhanced Stability and Balance

Since the foam roller is cylindrical, it creates an unstable surface that can move if not securely fastened.

When you stand on the foam roller or use your hands to support your body weight, the respective joints’ core muscles and the stabilizing muscles must activate and work harder than they’d have to on a stable surface with the same load. (2)

This increase in activation enhances your workout and leads to more stability in the involved joints over time.

Connecting The Upper and Lower Body

In many movements, multiple joints move simultaneously, or both the legs and arms hold positions simultaneously.

By placing a foam roller between the active arms and legs for each exercise, you can engage the various slings of the body. Slings are groups of muscles, tendons, and connective tissues that work together to support and stabilize different body parts.

Some of them include the anterior sling, the posterior sling, and the oblique sling. Holding a foam roller in line with a target sling can help engage and strengthen them.

Myofascial Release

Stretching and increasing range of motion are primary goals for Pilates workouts and are used frequently.

However, by adding a foam roller, you can include myofascial release in your workouts. Myofascial release is another great option for decreasing muscle soreness-related pain in the target muscles post-exercise. (3)

It also helps the muscles and joints to move better and with more extensive ranges of motion.

Foam Roller Inspired Pilates Exercises 

Add the following exercises to your arsenal:

Foam Roller Plank 

The foam roller plank increases the challenge by providing instability under the hands or feet. Doing so creates increased contraction of the core muscles and increased scapular and shoulder activation if under the hands.

It also increases anterior (front) hip, knee, and ankle muscle activation if held under the feet.

Foam Roller Glute Bridge 

The foam roller bridge also creates instability, primarily at the feet, to increase activation of the calves, hamstrings, glutes, and lower back.

As you extend the hips up from the floor, the center of mass continues to rise with it. At the very top of the motion, you achieve peak instability as the center of mass rises from the floor. The feet must also remain stable on the foam roller and fight it from rolling out from under you.

You can further increase the challenge of this exercise by performing a single-leg bridge. This will cause a rotation force at the pelvis, which the glute muscles will need to counteract.

Foam Roller Wall Squat 

The foam roller wall squat allows you to train the squat pattern using the foam roller as a rolling surface against the wall. Positioning the foam roller behind the back will let you drop into a squat position as it rolls up your backside.

Once you begin your ascent, the foam roller will roll back down your back to the starting position. If your knees give you trouble during conventional air squats, this can be a great option since it allows the knees to be kept behind the toes.

Foam Roller Roll Out

This is a classic twist on the common ab wheel rollout. You must resist the urge to drop into spinal extension by activating your core muscles by placing your hands on the foam roller and rolling it. As you roll out further and further, the challenge to do so gets even harder as the arm lengthens.

Foam Roller Overhead Sit Up

The foam roller sit-up is a variation of a traditional sit-up in that it challenges the core in two ways. You must activate your core muscles to lift the chest off the ground. Plus, holding a foam roller over your head adds a slight load to the movement.

Since you are holding the foam roller over your head, core activation increases dramatically when your arm rises.

The 20-Minute Foam Roller Pilates Workout

The ultimate foam roller Pilates workout you can do in your living room:

Working Time	Warm Up (2 rounds)	Rest
60 seconds	Foam Roller (FR)T/S Mobilization	0:00
30 seconds per side	FR Quad Release	0:00
30 seconds per side	Open Books	0:00
	Strengthening (2 rounds)
45 seconds	FR Front Plank	:15
45 seconds	FR Glute Bridge	:15
45 seconds	FR Wall Squat	:15
45 seconds	FR Roll Out	:15
45 seconds	FR Sit-Up	:15
	Cool-Down (2 rounds)
30 seconds per side	Kneeling Hip-Flexor Stretch	0:00
30 seconds	FR Child Pose	0:00
30 seconds	FR Chest Opener	0:00

Warm-Up 

Foam Roller Thoracic Spine Extension

• Lay on your back with the foam roller perpendicular to your upper back.
• If you can, clasp your hands with relaxed shoulders behind your head and neck.
• Gently roll your upper back up and down the thoracic spine.
• Focus on any areas of tightness or stiffness.

Foam Roller Quadriceps Release 

• Lay on your stomach with the foam roller perpendicular to your thigh.
• Position the foam roller just above your kneecap or hip bone to start.
• Roll up and down the front of the thigh to mobilize the quadriceps using your arms and your opposite leg.
• Focus on any areas that are tight or stiff.

Open Book Rotations

• Lay on your side with the top leg pulled over and the hip and knee at a ninety-degree angle.
• Raise your arms to ninety degrees and place them on the other.
• The foam roller should be under the top leg to provide a point of contact.
• Maintaining contact on the foam roller, twist at the upper back and allow the top arm and head to rotate in the opposite direction.

Strengthening

Foam Roller Front Plank

• Position yourself lying on your stomach to begin.
• Place a foam roller underneath your hands.
• Push yourself into a push-up position with your hands on the foam roller.
• Maintain active shoulders and a braced core to avoid slouching toward the ground.

Foam Roller Glute Bridge

• Position yourself lying on your back to begin.
• Place a foam roller underneath your feet.
• Tuck the pelvis to create a posterior tilt to engage the deep core muscles and emphasize the glute muscles.
• Maintaining the pelvic tilt, lift the hips towards the ceiling while lifting the heels off the foam roller.

Foam Roller Wall Squat 

• Position your back up against the wall to begin.
• Place a foam roller between the swell of your back and the wall.
• Slightly pitch your body backward by walking the feet away from the wall.
• Maintaining contact with the foam roller, descend towards the ground.
• You return to the starting position once you have reached a depth below parallel or a challenging distance.
• Add external load as capable.

Foam Roller Roll Out

• Position yourself on your knees using a pad or cushion for comfort.
• Place a foam roller several inches before you with your hands on it.
• Keep the hips high and extended, and allow the knees to extend as you reach out and descend towards the floor.
• Once you feel you cannot maintain a neutral spine, return to the starting position.

Foam Roller Sit-Up

• Place yourself in a seated position with your feet fastened under an object or in a butterfly position, soul to soul.
• Place a foam roller behind you.
• Extend back and reach over your head to grasp the foam roller with fully lengthened arms.
• Maintaining full extension of the trunk and arms overhead, use the abdominal muscles and hip flexors to “sit-up.”

Cool-Down

Kneeling Hip Flexor Stretch

• Position yourself in a kneeling position.
• Use the foam roller to maintain balance and emphasize the stretch of the target leg.
• Keeping a neutral trunk, push the hips forward until you feel a stretch in the hip flexors.
• Hold for thirty seconds and switch sides.

Child Pose with Foam Roller

• Begin with your knees on the ground and the foam roller before you.
• Place your hands on the foam roller with fully extended arms.
• Keeping the hips high and the knees flexed, roll the foam roller out and descend the chest towards the ground.
• Hold the stretch once you feel a stretch in the shoulders and upper back.

Foam Roller Chest Opener

• Position the foam roller vertically on the ground or table.
• Lay on your back with the foam roller directly over the spine and supporting the head and neck.
• Allow the arms and legs to extend out each on a forty-five-degree angle.
• Allow the limbs to sink towards the ground until a stretch is felt in the chest.

FAQs

Can I use any type of foam roller?

Any foam roller will work for this workout, but it is best to use a full-length one that is long enough to support your kneeling or allow each of your feet or legs to sit on it.

How often should I use this workout routine?

For beginners, two to three times a week is a great place to start. But feel free to swap these exercises out with new ones to keep your routines fresh.

Are there any modifications for beginners?

If an exercise is too difficult, first decrease the instability using the flat side of the foam roller or the ground. Next, modify the total number of repetitions or sets.

Final Thoughts On Using A Foam Roller For Pilates

When designing Pilaes-based workouts, you can see how versatile a foam roller can be. Because of its cylindrical shape, the foam roller naturally creates an unstable environment. As you put a load through it, such as your body weight, it will inevitably want to roll away from you.

This instability can promote greater activation of the core and involved muscles, helping you enhance your Pilates workout and build a stronger core. If you are up for the challenge, try the quick 20-minute workout above and modify it to fit your fitness level and capabilities.

If the foam roller creates too much instability, such that you cannot complete the required repetitions, then lower the repetitions or scale it down to a flat, more stable surface.

You may also choose to use a half-foam roller, which you can use on a flat side for more stability and a rounded side for less stability. You are only limited by your creativity.

The main thing is that you grab a foam roller and get to work!

References:

1. Willson, J. D., Dougherty, C. P., Ireland, M. L., & Davis, I. M. (2005). Core stability and its relationship to lower extremity function and injury. The Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316–325.
2. Behm, D. G., & Anderson, K. G. (2006). The role of instability with resistance training. Journal of strength and conditioning research, 20(3), 716–722.
3. Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. International journal of sports physical therapy, 10(6), 827–838.

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