Foam Roller Pilates Workout | 20 Min | Full Body Workout
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- Опубликовано: 12 сен 2024
- Join me for a foam roller pilates workout to increase core strength and stretch out the shoulders, hip and leg muscles. A full body workout that contains challenging core work whilst balancing on the roller as well as exercises to release tight leg muscles and mobilise the hips. A great routine to do pre or post a longer workout as an active recovery routine and wonderful as a stand alone workout too when you're short on time. Do let me know what you think in the comments below as I can create other foam roller workouts if this is something you enjoy.
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Take care, Rachel x
#girlwiththepilatesmat #foamrollerexercises #pilates #foamrolling
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This video was filmed on the Blackmagic Pocket Cinema Camera - A compact sized movie camera
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout. 
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Hello and welcome to my foam roller workout. Balancing on the roller is always a challenge so make sure you use it on the floor and on a mat. The challenge of balancing on the roller is very beneficial to working the core as well as focusing the mind. This is a great workout to challenge the body and wake up the senses. Do let me know what you think in the comments below and have a wonderful day, Rachel 💕
This was fantastic! I would love an entire workout around the roller. Thanks for such great vids!
This was great. I am 70 and have had this foam roller for years and I did not know how to use it safely. In Toronto canada.
Glad it was helpful Dalya, thanks for wacthing and have a great day, Rachel 😊
Hi Rachel. This is Evelyn from Michigan. I have a routine if your videos I do every day to recover from hip surgery. I have a roller and I did not know what to do with it to continue the use. This video is by far is one of BEST VIDEOS EVER. THANK YOU VERY MUCH. Evelyn.
Hi Evelyn, thank youi so much for the comments, so glad you enjoyed the roller workout and it helps the hips. It's one of my favourites too 😊💕
You did an excellent job of demonstrating and explaining each exercise in detail. The clear demonstrations made it easy to follow along and understand the proper form and technique for each movement
Enjoyed the work out but only have a half roller so some suggestions for that please!
Thank you Rachel for this great session. I am 71 and I too have had a foam roller sitting in the corner gathering dust so I am delighted to put it to good use! I do have difficulty getting down on the floor but once I am lying on the roller it is great, especially for the back muscles. Please create more.
Oh yes please put together longer foam roller videos. This was wonderful. I enjoyed it so much.
Used a foam roller in pilates. More mobility of movement. Did not fall off and managed to keep my balance. So much fun.
Just got my first foam roller ever and this is the first work-out I've tried with it. It was great, my lower back is feeling a lot better already!Thank you! ❤
I enjoyed this work out. Please create more foam roller workouts.
Will do! Glad you enjoyed it 😊
Hi Rachel, I did this for second time today, first time I was challenged, very wobbly on the roller! I was much more balanced today and really enjoyed it, focusing the mind and using core muscles. I’ll be adding it to my favourites to repeat. I would love and appreciate another roller video. Thanx Rachel
Hi, I have been doing this session twice a week. Definitely seeing improvement in balance. Thank you and I would love a longer workout with the roller.
I absolutely love this video! As someone with lower back pain, this was a great stretch and exercise. Would love to see more foam roller videos :) Thank you!
I love this workout! It does challenge your core. You are working your core the whole time because you are trying to stay on the roller! It's great! I had extra reason to make sure I stayed on the roller! I'm on the 3rd floor! I never fell off! Love this workout! Amazing what focus and keeping your core engaged can do for balance!
Hi Rachel. Loved this foam roller workout. Would be great to have another. Thank you. ❤️xxx
This was great Rachel. I found my balance is much better on the right than the left with the leg raises. Something to work on! Thank you.
Hi Rachael, Loved the workout on the roller! I would love another full workout on the roller if you have time. Thanks so much.
This is so good Rachel
Prole don't use rollers such anymore. Just came across this today
Love your exercises.
Glad you like them and enjoyed the class 🤗⭐️
Hi Rachel , I have just invested in a foam roller...love this workout! I would love more please 🙏 ❤️
Good Morning Rachel. Love this one, after doing the 10 minute warm up. Please could you do another (longer?) roller workout - perhaps with more attention to shoulders and back too. Thanks!
Super, super, we would like a longer version....so good! Katja from Canada
Another great session, thank you Rachel x
You're so welcome Tina 😊
HI Rachel, this is such a wonderful workout - i return to it again and again - you mention doing a whole roller workout at the end - Please would you do more roller workouts :) i would be extremely grateful!
Brilliant class, really enjoyed it, strength training, stretch and massage all in one. Thankyou so much xx
Hi Rachel, this was great. Please add a longer version and also danse Pilates as you are a dancer I assume. Thanks for all the great workouts! Katja from Canada
Loved this so much ! Always exciting and helpful to use the roller !
Great new option for a workout! I liked it very much and will be adding it to my list. Thank you for creating this one :)
I really love this workout❣️❣️Hoping you will do more with the foam roller in the future.
Please do more with the foam roller - great session!
Thank you Daisy, glad you enjoyed it! Do repeat it as there's always another great challnege to be add each time you try it. And I will be sure to film another one in the future, I've added your request to my filming list. 😊
Really loved this work out, please create more!
Thank you Kenia! I will! Do go check out my other pilates props vidoes, you might like them too! Here's a link to the playlist ruclips.net/p/PLiAecv7YEF5hDvd8f4454oIwUAwHGMWjH
Take care, Rachel 😊👋
Challenged me in a good way. Found easier to do leg elevation on one side, very wobbly on the other, really focused the mind. Will invest in longer roller. Thank you for earlier Pilates ses
Hi Joan, glag it was a good challenge for you and you found where you need to build some strength on one side. Yes I would get a full length roller, if it's any help this is the one I am using, www.physicalcompany.co.uk/club-core-rollers-blue Best wishes, Rachel 😊
Did this one again (am working my way through the props playlist) - challenging but I loved it❣️
Thanks! Such a great short routine!
Excellent teacher. Thank you.
A very different type of workout-enjoyed it and found the concentration very therapeutic
Thta's good to hear, so pleased you enjoyed the mind-body aspect of the work. Wrell done 😊
This workout was short, but effective. I definitely need more practice with the balance aspects, but will include this workout in my regular rotation. I especially liked the exercises for the upper back/shoulders. I have a "trapped trap/rhomboid" and would love to know more exercises with or without the roller to help it. Thanks so much!
Hi Mary-Margaret, great to hear you'llbe including this ib your regaulr rotation of workouts, and very pleased the upper back and shoulder work was good for you. I think you'll find things improve in that area with this as one of your regular sessions. You might want to look at my vidoe for Shoulder pain as there are exercises in that for mobiling the shoulders and both stretching and strengthening all the muscles around the shoulders. Here's the link: ruclips.net/video/kGorweo5Uwk/видео.html Take care, Rachel 😊
Can’t believe I didn’t fall.🇺🇸🙋🏼♀️🙋🏼♀️🙋🏼♀️😷
Well done Myrna! It must be all that Pilates you've been doing! Love to hear you're going from strength to strength 😊👋👏
Please can we have another roller session! I love it !
It's been a while since I've done a roller workout. Rachel, when you're thinking about adding new workouts, it would be great to have a new roller workout.
Hi, Rachel. I did enjoy this workout and would like to see more but ones with moves that remain on the roller. I can balance pretty well but the other exercises, once completely off the foam roller, were extremely difficult for me. I don't know if this is possible. Thanks!
I just finished this session, and my body feels amazing, thank you!🙏🏻❤️🩹❤
You're so welcome!😉
It’s taken mr months but I finally used the roller without falling. Perseverance. One question. Why was it so ,? .painful to roll from thighs to above the knees.? I’ll look around for a softer roller. Mine is like a rock. No give at all. Is that the way it should be? Y. Ack feels fantastic. Thanks to you Rachel, at 77 I have gotten very steady and was able, finally, to do it.📞🤦🏼♀️🇺🇸🏄🏼♀️🏄🏼♀️🙋🏼♀️🤦🏼♀️🤦🏼♀️🤦🏼♀️🤦🏼♀️🤦🏼♀️
Hi Myrna, the pain you feel on rolling the quad muscle is a soreness related to the muscles being very tight so this is good for you albeit rather uncomfortable. If you can bear it try and do it a little more often until you feel the discomfort eases and the muscles start to give a little. Well done on continuing to challenge your body, you're amazing! x
Loved it!
Hi , I found this quite challenging ....I need to practice ......my roller is solid with no 'give' , is it the right one to use ? Thank you for the challenge x
One of my favourites.Thank you.1
Hi Rachel. Please can you do another roller class?
Great workout please do more foam roller workouts.
love it...waiting for more
Hello loving this! Please can you do another one Rachel? Thank you! Zoe
Great workout. Please do more.
Will do!
I enjoyed it, Thank you! Please do more!
Yes this is good!
Great class thank you!
I have watched it first ,as I want to make sure before I do the exercise. I have a roller and I’m kinda hesitant to use it without knowing what I’m doing. Is this roller exercise appropriate for people with osteopenia? I saw the back up there ? Your thoughts thanks.
Great work
loved this 😁thank you
this was great, but I found it painful rolling the roller over the quands at the end, is this normal? thanks
Could you possibly do some more sessions using the roller??!!
Hi thanks for the session. I am looking for a roller.What centimetres is the one you are using please.
That was amazing! How can I strengthen my upper back so I can do these longer?
Sp glad you enjoyed this as it's one of my favorites for working on core stability and a lovely stretch of the front of the body. This particular workout uses a lot of core stability training so staying on the roller and keeping your balance will be down to the strength of the core, spine and pelvic floor muscles- all of which you will use in this video. I recommned you keep doing it to improve that core stability and control. For your upper back I would recommend this video, it is focused on back extension and ideal for strengthening the upper back muscles: ruclips.net/user/live3H3g7piZ7aI 😊
@@TheGirlWithThePilatesMat Thank you so much
Found it very challenging. Also, found it quite painful when rolling on my thighs. Both felt very sore and tender. I have issues with tight hips and glutes and looks like quads too!!
Hi janet, the soreness is an indication your muscles are tight so I would say this is a good one for you to help relieve muscles tension from the tight hips. If you can bear it, I would try and do it regularly as it will help and get less sore as the tension releases over time. You may have seen my eyes pop when I did the calf muscles, that's my tender spot! 😊
@@TheGirlWithThePilatesMat Many thanks for the advice, Rachel. I will try and do the rolling exercises regularly as you suggest and hope to release the muscle tension over time. Fingers crossed!!
Wheredid you buy the foam roller ?
I feel like I owe you another comment. I am still obsessed with my video. It is what I com back to on lazy days when I need to do a second block and my mind and body is saying no. Always leaves me feeling good. X
Thank you Rachel, I enjoyed this but have to admit to falling off a couple of times 🤣
Not to worry, we've all fallen off before- me included! Glad you enjoyed it though and keep at it, the more you do the more core control you'll get 😊
Like using the roller and more workouts with it would be good! But - when we had the roller under our pelvis and were doing the moves with the leg I kept slipping off! Not sure if this was because I didn't have it far enough up?
Hi Jane, glad you enjoyed the workout. I would say the slipping may have been because you allowed your lower back to flex which would cause the pelvis to roll off. It's quite a challenge to maintain a stable spine and pelvis whilst doing the legs so i would say, well done! Keep going and give it another go! As a note you want the roller under the sacrum and I would focus on keeping the lower back in place whilst moving the legs. 😊😘
@@TheGirlWithThePilatesMat Thanks Rachel. I'll check next time I do this workout. Sometimes I record myself doing some moves so I can see whether I'm doing them right so I may resort to that!
What foam rollers is that?
Rachel, what foam roller are you using? Or, can anyone else respond? Thanks.
Hi! Did you ever find out what roller she's using? I'm interested too! Thank you!
@@jenmcguire5295 No, I did not. She usually responds.
felt nothing
Loved it!