That's Fit

When you're stuck in a rut sometimes all you need to do to get back on track is to switch things up and try something new. I've tried a lot of different ways to workout, like with a stability ball, resistance bands, free-weights/dumbbells, a stepper, etc, but here's something I have yet to try: a workout using a foam roller.

Foam rollers can help with strength, balance, and even stress relief. Foam rollers themselves are very similar to the foam "noodles" kids use in swimming pools, but they're thicker and shorter. The primary benefit of adding foam rollers to your workout is an increase in calories burned and better core strengthening due to the balance challenges added to traditional moves like squats, arm exercises, and even massages. Try some of these foam roller moves from Alive.com and see if you don't feel muscles working that you didn't know you had!



Curl-Ups
This is basically a crunch, but done while balancing on a foam roller. Start by placing the foam roller in front of you on the floor, vertically. Lay on top of it, face up, with the roller along your spine and your head hanging off one end. Bend your knees and place your feet on the floor, hip-width apart, and put your hands behind your head. Exhale and lift your shoulder blades up and off the roller, then inhale and slowly lower back down to the starting position. Repeat for 2-3 sets of 10-12 reps each.

Squats
Put the roller on the floor in front of you and then stand on it -- stepping onto it carefully one foot at a time, being careful to keep your balance. Find a focal point in front of you to concentrate on and, with your feet about hip-width apart and your back straight, inhale while bending at the knees. Slowly lower your hips toward the floor to a comfortable level (no farther than hips parallel to the floor) then exhale and slowly straighten back up the start position. Repeat for 2-3 sets of 10-12 reps each.

Push-Ups
Put the foam roller on the floor in front of you, horizontally. Place both of your hands on the roller, shoulder-width apart, and straighten your legs out behind you with your toes pressing into the floor (for beginners put your knees on the floor). Inhale and bend at the elbows, lowering your chest towards the floor. Then exhale and straighten the elbows, rising back up to the start position. Repeat for 2-3 sets of 10-12 reps each.

Full-body Massage
Place the roller on the floor, horizontally, and lay down on it facing up with your shoulder blades on the roller. With your knees bent and your hips lifted up off the floor, lift your arms over your head. Then use a walking movement to slowly roll the roller down towards your hips, and then back up to your shoulders. Hold over any especially tight areas for 20-30 seconds.