Everyone loves foam rolling. All you really have to do it lie on a foam roller and it's like a free massage! But the world's favorite fitness prop can also kick your butt (and other parts) in the best way possible. Check out these exercise ideas from Andia Winslow, certified fitness instructor and sports performance coach. Then pick three or four of them, and perform one after the other. Rest for 60 seconds, then repeat the set two to three times for a full workout.
1. Alternating Cross-Body Lunges: Stand with your feet about hips-width apart and hold the foam roller out in front of you with your palms on the ends. Keeping your shoulders stacked over your hips, lift your right foot and step it backward into a lunge. Your left knee should be stacked above your left ankle. As you lunge, swing the foam roller backward along your left side. Then come up out of the lunge as you simultaneously bring the roller back to starting position. Repeat on the other side, this time stepping back with your left foot and bringing the foam roller to your right side. Continue alternating for 30 to 45 seconds.
What it works: Your butt, thighs, obliques, shoulders, and upper back.
2. Elevated Heel Squats: Use a foam roller and a rolled-up exercise matt to make a T on the floor. (The roller should form the top of the T.) Stand with your back to the T and your feet about hips-width apart. Come up on your toes and scoot your feet backward until you can rest your heels on the roller. Lift your arms straight out in front of you. Keeping your chest up and gaze forward, sit back to lower into a squat. Use your quads to lift your body back up to the starting position. That's one rep. Do 15 to 20.
What it works: Your butt, thighs, and core.
3. Hip Bridges: Lie on your back with your hands by your sides and your feet hips-width apart about a foot away from your butt. Place the foam roller under your heels. Engage your glutes, hamstrings, and quads, and press into arms as you thrust your hips up toward the ceiling so your body forms a straight line between your knees and your shoulders.
What it works: Your quads, hamstrings, butt, and core.
4. Marching Hip Raise: Start in a hip bridge (see No. 3) with the foam roller under your heels. Lift your right heel and extend your right leg so your body forms a straight line between your shoulders and your heel. Keeping the muscles in your left arm engaged, bend your left elbow and bring the hand to your left ear. Without dropping your hips, bring your right heel back down to the foam roller and your left arm back to your side. Then extend your left leg and bring your right hand to your right ear. That's one rep. Continue alternating sides for 10 to 15 reps.
What it works: Your quads, hamstrings, butt, core, and arms.
5. Foam Roller Bridge Roll-Outs: Start in a hip bridge (see No. 3) with your toes on the foam roller. Without dropping your hips, slowly extend your legs to roll the foam roller away from your body. When you legs are nearly straight and the roller is beneath your ankles, press into the back of your heels and your hamstrings as you bend your knees and roll the roller back toward your body. That's one rep. Repeat eight to 10 times.
What it works: Your quads, hamstrings, butt, and core.
6. Incline Push-Up: Begin in plank position with your palms shoulders-width apart on the roller. Your body should form a straight line between the top of your head and your heels. Keeping your shoulders away from your ears and your core tight, bend your elbows to lower your body toward the ground, using your strength to keep the roller stable. When your chest is a few inches from the foam roller, push through your palms to bring your body back up to starting position. That's one rep. Complete 10 to 12.
What it works: Your chest, back, core, and triceps.
7. Staggered Push-Up: Begin in plank position with your palms shoulders-width apart and the foam roller parallel to your body along your left side. Your body should form a straight line between the top of your head and your heels. Each hip should be equidistant from the floor, and your shoulders should be square to the ground. Without compromising your form, brace your core and place your left palm on the foam roller. Then, bend your elbows to lower your body toward the ground. When your chest is a few inches away from it, push through your palms to bring your body back up to starting position. That's one rep. Complete eight to 10, then switch sides and repeat.
What it works: Your chest, back, core, triceps, shoulders, and obliques.
8. Plank Roll-Ins: Begin in plank position with your palms beneath your shoulders and the tops of your feet on a foam roller behind you. Your body should form a straight line between the top of your head and your heels. Brace your core and press your feet into the roller as you bring your knees to your chest and bring the roller toward your body. Pause, then extend the legs to return to starting position. That's one rep. Repeat 10 to 12 times.
What it works: Your arms, chest, core, and quads.
Andia is wearing a Tie-Dye Bra, WITHOUT WALLS, $28; Green Capris, SPLITS 59, $89; Sneakers, NEW BALANCE, $109.99; with makeup by Lauren Cosenza.
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Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more. Follow her at @ejnarins.
