Pilates Foam Roller Exercises

While many people associate foam rollers with massage, they can also be used as a means of adding challenge to Pilates classes. Foam rollers are cylinder-shaped and made of Styrofoam. They come in a variety of lengths, and usually cost between $20 and $30.

  1. Choosing the Right Roller for Pilates

    • Foam rollers are available in half rounds and full rounds. Full rounds are best for Pilates workouts. When shopping for foam rollers, look for a consistent texture in the foam. Although firmer foam rollers are used for massage, in Pilates classes, you might be lying on the roller for an extended time period. Thus, it's best to use a somewhat softer roller.

    When to Add Foam Rollers to Your Pilates Workout

    • Since foam rollers provide an extreme balance challenge, it's important to be proficient at Pilates before you add them to your workout. For example, many Pilates novices tend to favor one side of the body over the other. If you favor one side while lying on the roller, you may not be able to maintain your balance on the weaker side.

    Finding Your Balance on the Roller

    • At first, finding balance on the roller may be tricky, especially in the supine position. Begin by sitting at the edge of the roller. Then, use your hands for support as you slowly roll to your back. Draw your belly in, and try to feel each vertebra touch the roller. Once you are on your back, make sure that the top of your head is on the roller. Before you begin the Pilates exercises, make sure that your weight is equally distributed.

    Pilates Toe Taps on the Roller

    • Lie on the roller and slowly lift your feet from the floor. Your legs should be in what is called a table top position (bent knees), with your calves parallel to the floor and your shins parallel to the ceiling. Inhale to prepare, and as you exhale, lower your right foot, allowing only your toes to touch the floor. Repeat with your left foot.

    Pilates Ab Prep on the Roller

    • Lie on the roller with your knees bent and your feet on the floor. Inhale, and perform a small nod of your head to prepare. As you exhale, engage your core and lift your head and shoulders from the roller, and your hands from the floor. Inhale and pause. Exhale to return. Using an exhalation on the return will prevent your ribs from popping forwards. If your ribs remain relaxed, balance will be easier.

    The Hundred on the Roller

    • The Hundred is an extremely challenging exercise, which becomes even more challenging on the roller. Practicing each of the body movements separately is your best strategy for mastering this exercise. Begin by practicing the arm movements. Turn your palms downward, and lift them a few inches from the floor. Perform a pumping action. Inhale for five counts, and then exhale for five counts. Repeat this pattern five times. Next, lift your head and shoulders, and add the arm movements. Repeat for another five sets of ten breaths. Rest your neck, and lift your legs. Keep your legs in the table top position, and add the arm movements. When you feel balanced, keep your legs elevated, lift your head from the roller and perform another five sets of ten breaths.

    Swan Dive on the Roller

    • You will need to balance the spinal flexion action of The Hundred with the spinal extension actions of the Swan. Roll over on to your belly, and rest your forearms on the roller. As you inhale, lift your head and chest from the floor, and extend your spine. Exhale and return.