Foam Roller Exercises: Reduce Cellulite, Strengthen Your Core and More

Foam roller classes are appearing on health club schedules, and personal trainers are toting them to client's homes to use as an integral part of training and stretching. If you've ever rolled an achy back over a tennis ball, you're familiar with the intense feeling, but this exercise tool has a wider, more comfortable surface with give.

"Rolling your legs, back and other large muscle groups before biking or running is a great warm-up prior to cardio because you increase oxygen flow to working muscles," said Hollywood trainer Ashley Borden, who has trained Natasha Bedingfield and Mandy Moore, among other A-listers. Borden recommends all her clients roll out for 15 to 20 minutes three days a week in addition to performing consistent cardio and strength training. Here are three ways that using the foam roller boosts your body:

Anti-Cellulite Fix. The foam roller minimizes the appearance of cellulite because it works like endermologie, a very deep massage that breaks up interwoven fat fibers and rushes oxygenated blood to afflicted areas, said Borden. "Rolling out loosens and opens your muscle fascia and causes more nutrient-rich blood to move through those fibers, which breaks up fatty tissues," Borden said. "As connective tissues are stretched, circulation improves and the body expels toxins and abnormal fluid retention."
What to Roll: Lie sideways to roll inner and outer thighs, hips and buttocks.



Stretching and Injury Prevention. Target any tight, injured or sore muscle group by slowly rolling that body part over the foam roller as a deep form of self-massage. "It promotes spinal stabilization, body alignment, balance training and healing through deep self-massage" Borden said. Instead of doing reps or sets, steadily work on the foam roller, building up to several minutes. It's especially good at soothing shin splints, back pain and tight hips.
What to Roll: Roll over any tight muscles from head to toe to loosen up the area.

Core Training. The circular foam roller acts like a stability ball when you sit, stand or lie on top of it because your body -- especially the core muscles -- have to work extra-hard to maintain balance. "The unstable nature of the foam roller develops greater core strength and spinal stability while improving circulation and relaxation," Borden said. Bonus: When you lie back against the foam roller for ab work crunches, your neck and lower back are supported."
What to Roll: Lie back on it and use it like a circular yoga mat. Good for rolling out back and belly fat too!

Fitness expert Nicole Dorsey Straff is a Los Angeles-based exercise physiologist and frequently writes about diet, health and wellness.

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