I hope you are all well and up for a seriously challenging abs workout!
I mean it – even I was surprised by how demanding some of these exercises were.
This shouldn’t discourage you, though; this is how we improve after all!
All you need for this workout as far as equipment goes is a good ol’ foam roller.
They gained quite a bit of popularity in the past years.
Although there are too many myths and exaggerations regarding the actual benefits of foam rolling, one thing is for sure – it’s a useful technique to add to your post-workout routine.
It is proven to speed up recovery by reducing local inflammation and driving more blood into specific tissues, thus improving nutrient exchange and clearing out waste.
Unfortunately, despite popular beliefs, foam rolling by itself won’t bring you better mobility, flexibility, or prep your body for a workout.
It could be used as an addition, but definitely pair it with other stretching (corrective, if there’s a specific issue present) exercises and active warm-up movements, mostly tailored to the workout ahead.
But enough for that.
Here’s another great way to utilize your foam roller!
Grab it and let’s get down to business!
First off, even though it’s a short core workout, it will involve a lot of upper body and, as always, I advise you to take your time and warm up nicely.
Place hands on the ground, shoulders are right above and you don’t let them sag.
Place your shins on the roller and test it out to find the right positioning for you, so that you can fully extend your legs when you rollback.
Keep your core tight, the movement controlled, and at a moderate pace.
Slow Mountain Climbers
Hands are on the foam roller, the core is tight and you slowly (relatively) bring your knees to your chest.
It’s a lot like regular mountain climbers but with the added fun of keeping you concentrated on not letting the foam roller roll forward.
I know you’ll love it! 😀
Foam Roller Hollow Position Pass-Throughs
In all honesty, I have NO idea what this exercise is called or whether or not this classifies as a hollow position, but it’s what I’m going with.
If you know or have a better suggestion, please let me know in the comments! 🙂
Basically, lie on the ground, keep your shoulders and legs off the ground and tighten your core.
While maintaining the position, bring your knees to your chest and place the foam roller on your shins.
By constantly extending and retracting your knees and arms, alternate the position of the foam roller – from your hands to your shins and vice versa.
Foam Roller Plank
Not much to explain here.
Elbows on the foam roller, the core is engaged and, judging by the picture, you kinda have to have the death stare on.
It’s just crucial.
And now you realize how long 40 seconds really are!
Bent Knee Commandos
Now, if you haven’t started hating me by now, you most probably will after this.
Place your feet on the roller, bent your knees, and place your hands on the ground so that you have a more or less 90 degrees angle between your quads and your torso.
From there, similar to a regular commando, come down to your forearms, one by one.
Come back to a starting position. Keep your back straight and don’t let your shoulders round out.