This routine offers exercises using a either a foam roller or, as shown, a FitBall Roller. The FitBall Roller works the same as a foam roller, but has more give to it, which may make some exercises more comfortable or more difficult, depending on the move. The roller is a great tool for adding support or for adding challenge to traditional exercises, but it's hard to know exactly how to use it in your workouts. The following moves, which generally target the core, lower body and flexibility, are some examples of moves you can try using a foam or FitBALL Roller.
Beginners, perform 1 set of each strength exercise for 8-16 reps. Stretches can be done as many times as you like.
Int/Advanced Options:
Perform 2-3 sets of 10-16 reps of each exercise with a short rest in between
Perform each move for 10-16 reps (or for a timed interval), one after the other for 1-3 circuits
Alternate a each exercise, performing each for 10-16 reps, with no rest between sets
Pushup On Roller In pushup position (on knees or toes) place hands on roller a bit wider than shoulder-width apart. Lower into a pushup, keeping back straight and abs in. Push up and repeat. Placing just one hand on the roller and one on the floor makes this move easier. |  |
Back Extension on Roller Lie face down on floor with arms stretched out in front, wrists resting on roller. Squeeze the shoulder blades together and down and keep the abs contracted as you press into the roller, lifting the chest off the floor. Lower and repeat. |  |
Front Body Stretch With the roller under the hips, place hands on the floor and stretch up, looking up at the ceiling and feeling a stretch in the chest and abs. Hold for 10-30 seconds. |  |
One-Legged Hip Extension on Roller With the roller under the hips and chin resting on forearms, bend one leg until the shin is perpendicular to the floor. Keep the abs in and squeeze the glutes to lift the bent leg straight up, sole of the foot towards the ceiling. Try not to arch the back. |  |
Bent-Leg Hip Extension on Roller In the same position as the previous exercise, bend both legs, squeeze the feet together and lift the feet up towards the ceiling, using only the glutes and not the back. |  |
| Straight Leg Extension on Roller In the same position as the previous move, straighten the legs behind you and squeeze the glutes to lift the legs, again, without arching the back. |  |
Bridge on Roller Lying face up, position feet on roller, knees bent and hands at your sides. Slowly, uncurl your spine off the mat, one vertebrae at a time until you're in a bridge position, body in a straight line from knees to head. Lower and repeat. |  |
One-Legged Bridge In the same position as previous move, extend one leg out, keeping it even with the other leg. Roll the body off the mat as high as you can into bridge position. Roll down and repeat all reps on the same leg before switching sides. |  |
Outer Thigh Stretch on Roller From the previous exercise, keep one leg on roller and cross the other foot over the knee. Use the foot to roll the roller towards you to deepen the stretch in the glutes. Hold for 10-30 seconds and repeat on the other side. |  |
Side Leg Lift on Roller Lie on your side with the roller under the hip. Rest on your forearm and take the top arm in front of you, hand on floor for support. Life the top leg up, foot flexed, squeezing the outer thigh. For a challenge, keep that leg up and try to lift the bottom leg up to meet it (this is tough!). Lower and repeat before switching sides. |  
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Roll-Ups on Roller Lie vertically on the roller, knees bent and feet in front of you. Cross your arms over the chest or extend them in front of you as you roll up off the roller. At the top, reach the arms out then lower and repeat. |   |
Reverse Crunch on Roller In the same position as previous move, contract the abs and bring one knee up towards the chest. If that's challenging, continue for all reps and switch sides. For more challenge, after you bring one knee up, bring the other knee up as well. Then lower one foot at a time, alternating sides. Don't arch the back. |   |
Modified Crunch on Roller Place the roller behind the mid-lower back and cross arms over the chest. Squeeze the abs and crunch up, allowing the roller to support the back. Lower and repeat. | 
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Hamstring Stretch Sit on the roller and stretch the legs straight out in front of you, feet flexed. Keeping the back straight, tilt forward from the hips while reaching out with your hands, stretching the hamstrings. Hold for 10-30 seconds. |  |
Inner Thigh Stretch In the same position as previous move, bend the knees and bring the heels together in front of you, gently stretching forward and feeling it in the inner thighs. |  |
Chest Stretch While seated on roller, place hands behind you on the floor, arch the back slightly and open the chest up, stretching through the chest and shoulders. |  |
Form Pointers:
The roller is not a stable surface, so take care when using it and make sure you have control during each exercise.
In some exercises, the roller provides added support (as in the hamstring and inner thigh stretch) which may make some moves more comfortable. In other moves (as in the pushups and leg lifts), the roller adds difficulty and intensity. Be aware of how the roller changes the exercises and take your time learning the moves.
