Want to take your core workout to the next level? Add a foam roller. More then just a recovery tool; abdominal exercises performed on a foam roller force your muscles to work harder to help balance your body on the unstable surface.

Foam Roller Core Workout

Dead Bug

Reps/Sets: 3×10

  • Lie on the roller (it should line the length of your spine), with your knees bent, feet flat on the floor.
  • Clasp your hands behind your head, elbows out.
  • Lift your head and shoulders off the roller and slowly try to lift your right foot slightly off the floor.
  • Reach your left arm behind you.
  • Step your right foot back down and return your left arm back behind your head.
  • Switch to the left foot and right arm.
  • Continue marching your feet and alternating arms for a total of 10 reps.

Tip: Try to keep your pelvic floor muscles engaged the entire time.

Bonus: Lying on the foam roller can reset your spinal alignment.

Scissor Balance

Reps/Sets: 3×10

  • Lie faceup on a roller with your forearms on the floor and elbows bent.
  • Keeping your legs straight and body balanced on the roller, raise one leg straight up and the other a few inches off the floor.
  • Slowly switch legs. That is one rep.

Bonus: Your deep core muscles (especially your obliques) have to work hard to stabilize your body as you balance on the roller.


Reps/Sets: 3×10

  • Position your hands shoulder-width apart on the floor, arms straight, chest lifted, legs extended behind you with a roller just below your knees.
  • Keeping your back flat and core tight, raise your hips to pull your knees toward your chest.
  • Pause, then slowly return to start. That’s one rep.

Bonus: Works out the tightness in your shins after a run.