1) The plank: Start on all fours with your palms flat on the floor and your abs pulled in, extending your legs straight out behind you. Hold this position for as long as you can without moving from the spot. 2) The bridge: Lie down with your head and shoulders off the ground, feet flat on the ground next to your butt. Drive your heels into the ground and lift your torso and upper legs into the air until your body is in a straight line from shoulder to ankle (keeping your abs pulled in), then slowly lower back down. 3) The piriformis stretch: Position yourself lying flat on your back with both feet flat on the ground and arms at your sides, knees bent to 90 degrees. Place one hand on each hip, then gently roll toward one shoulder until you feel a stretch in that side of the back. Hold for 30 seconds before switching sides.
4) The glute bridge: Kneel on all fours with feet flat on the floor and hands under hips. Drive through heels to lift torso into air, andlower legs back onto floor. Keep core engaged throughout entire exercise. If you’re looking to add a full-body foam rolling routine to your fitness regimen, there are a few pieces of equipment you can use at home. Gymnastics rings, Swiss balls, and exercise mats are all great options for targeting different muscle groups. Here’s how to use each:Gymnastics Rings: These are the most versatile option for targeting multiple muscle groups at once. To use them, simply put your feet in the rings and ghe mat xa lean against them with your palms flat on the floor. Use your body weight to roll the rings around your muscles, rotating from one side to the other.Swiss Balls: Swiss balls are perfect for targeting smaller muscles and joints. To use them, sit down with the ball between your legs and relax your abs.
Use your hands to squeeze and release the ball—you should feel a deep stretch in your abdominal area.Exercise Mats: Exercise mats can be used in a number of ways that target specific muscles. To get started, lie down on top of it with both feet flat on the floor and arms extended overhead. Keep your abs pulled tight while using your thighs and glutes to push up off of the mat while keeping your back pressed firmly against it. Hold this position for a few seconds before slowly lowering yourself back down onto the mat. If you’re looking for the best home gym equipment to help you achieve a full-body foam rolling routine, then check out our selection of the best home gym equipment for a foam rolling routine. We have everything from weightlifting benches to resistance bands, so there’s sure to be something that will fit your needs and help you achieve your fitness goals. When you’re feeling stiff, sore, and a little bit abused, the last thing you want to do is go to the gym.