Foam rollers may seem a little silly —if not seriously intimidating— too many gym members but they are actually super effective exercise tools that can be used after a regular workout or on their own. They’re great for increasing mobility, preventing injuries, relieving muscle pain, improving your posture and they can even help you tone your core. Whether you use foam rollers at the gym or have a few stashed around the house, foam roller exercises can quickly become your new favorite way to workout.

5 Foam Roller Exercises That’ll Keep You Moving

1) Abdominal Workout

Foam Roller Exercises Say goodbye to your flabby belly and hello to a strong, swoon-worthy tummy with this short and effective move.

  • Lay on the floor with your foam roller positioned under your lower abs, forearms on the floor.
  • Extend your legs out with feet touching the floor.
  • Use your arms to push, walking backwards so that the roller goes over your abs.
  • Pull with your arms and reverse the rollers direction.


2) Upper Back Workout

This roller move is great for working on your thoracic spine and helps keep your core strong and engaged.

  • Rest your back along the broad side of the roller, positioning it just under your shoulder blades.
  • Bend you knees with feet planted flat on the floor. Lift your booty up, with your hands positioned behind your head or cross them over your chest.
  • With your core engaged, slowly roll back and forth so that the roller can move up and down between the top of your shoulder blades and the middle of your back.


3) Quadriceps

This quick foam roller exercise will not disappoint and is great for relieving the pain that is sure to follow leg day.

  • Lie face down with the roller directly under your thighs, bending your elbows so that your forearms lay flat on the floor. (Feet need to be suspended above the floor.)
  • Engage your core with abs drawn in and use your arms to slowly roll your body back and forth, moving the roller from your pelvic bone to just above the knees.


4) Bicep Roll

This foam roller exercises can keep you from dealing with jelly arms after an intense training session at the gym. This simple move is sure to burn so well!

  • Lay on your side, aligning your upper arm with your body and against the roller.
  • With the outside of your bicep pressed up against the foam roller, slowly raise your hips up off the floor. Support your weight using your arms and feet.
  • Alternate for 10 to 30 seconds each side.


5) Calves

This is another leg day favorite that is sure to put the pep back in your step after a brutal training session at the gym.

  • Sit on the floor with hands positioned behind you and roller underneath the middle part of your calf.
  • Press down with the majority of your weight onto your calf, lifting your hips off the floor.
  • Roll from your knee to your ankle slowly for 10 to 30 seconds.

These foam roller exercises are a great way to start your workout or unwind and recover from another. Now that you won’t feel completely out of place using these simple yet effective tools, get down and start rolling your way to a better you.