Tone your figure with Roller Foam

The Roller Foam it is a variant of pilates that helps you strengthen the muscles of the abdomen , arms , thighs Y buttocks .

Since the foam tube represents an unstable surface, according to the Mind Body Manhattan , these exercises They also improve your balance and elasticity. So that you achieve muscles powerful GetQoralHealth suggests the following routine Roller Foam .

What do you need?

Foam tube Mat mat

1. Sit on the floor with the tube behind your body, support both hands on the roller. Contract the center, then slowly lower the back to the floor, let the tube rise through your arms . Hold the position for five seconds. Do 5 repetitions.

2. Rest your hands on the floor, spread them at shoulder height and stretch arms . Place the tube just below your knees. Lift the face to pull the knees towards you weight . Do 8 repetitions. Do you want to make the exercise to perfection? Watch the following video:

3. Lie on your back on the foam tube, rest your forearms on the floor. Stretch your legs and keep your balance. Lift one leg without bending it and the other separates it a few centimeters from the floor. Slowly change the leg. Do 8 repetitions.

4. Standing, bend one knee slightly and rest the instep on the foam tube behind you, with the leg stretched out. Lift the arms over your head. Bend the right knee, lower and stretch the left leg back, push against the tube while it rotates on your shin, until the thigh is parallel to the floor. Do 6 repetitions on each side.

To obtain excellent results, perform this routine three times a week. Do not forget to take a balanced diet and drink at least two liters of water a day. Good luck!

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Video Medicine: Foam Roller Routine for Women (HOW WE ROLL!!) (May 2024).