00:00What's up everybody? Welcome back to our channel, Juice N' Toya.
00:03So with COVID-19 still in effect, we've been improvising with our at-home workouts, as I'm sure you have been too.
00:10Also, I don't know if you've noticed, but it's super hard to get dumbbells, kettlebells, barbells online right now.
00:15It's just because everybody's trying to get it.
00:18So with that being said, today I want to give you guys 15 different core exercises that you can do using one piece of equipment.
00:26And that's a foam roller.
00:28So a lot of you may use this on a daily to roll out before your workouts.
00:33And some of you may have this laying around.
00:35You haven't used it since you bought it.
00:37It's just collecting dust.
00:38Regardless, today we're going to put it to use and fire up the abs.
00:42Also, if you don't have a foam roller, it's all good because unlike dumbbells and kettlebells, this should be pretty easy to find online.
00:49So you should be good there.
00:51So with that being said, I'm not going to waste any more time.
00:53Let's go ahead and get right into the exercise.
00:58So first, we're going to start off with a knee tuck.
01:02With this exercise, you'll want to place the roller at the bottom of your shins and it should roll through your foot right as you tuck.
01:10If you're doing this correctly, you should feel this in your upper and lower abs.
01:14Next, we have a single leg mountain climber.
01:23With this exercise, you'll have the same foot placements as his knee tuck, except one leg will be on the roller.
01:30The opposite leg will sort of float above the roller and cycle through the opposite leg as you tuck.
01:35This exercise will fire up your core, especially if you do this for time during like a high-intensity workout.
01:44Next, we have a pike from a plank position.
01:48You'll want to start off with a roller near the middle lower half of your shins.
01:53And as you press your hips to the sky, the roller should finish right near the top of your toes.
01:59After you press your hips up as far as you can, you'll finish in a flat plank position.
02:03This exercise will work your entire core, and personally, I think it's a great addition to a lower body workout.
02:12Alright, the next exercise that we have is a body saw.
02:16Here, you will start in a plank position, and you'll extend back as far as you can until you get a good amount of tension in your core.
02:23Now, as you extend back and forth, the path of the roller should roll between the bottom of your knee and the top of the ankle.
02:30Overall, this is a great exercise if you're looking to work your upper core.
02:38Alright, this next one is similar to the plank position body saw, except you'll be in a push-up position.
02:44You'll want to extend back as far as you can while maintaining the flat back.
02:48Again, be sure to keep your core engaged and squeeze your glutes.
02:53Just consider this exercise as a progression of the plank body saw.
02:58Next up is a plank reach.
03:00You'll be in a standard plank position, except your forearms will be on the foam roller.
03:05While you maintain a flat back, you'll reach both arms as far as you can forward until you feel the tension of your upper core.
03:12Alright, next up, we have shoulder taps.
03:19This exercise is all about core stability.
03:22Now, you'll have both hands on the roller, and you'll look to tap each hand to the opposite shoulder.
03:28As you reach to your shoulder, be sure to keep your hips flat, because you'll be tempted to kind of compensate by opening your hips up.
03:35This is a great exercise for your upper core and obliques.
03:39Next, we have roll outs.
03:43So, you're starting a push-up position, and you're rolled down through your wrists, and your forearms will lock into a plank position.
03:51The tricky part is really engaging your core as you return back up to the push-up position.
03:56Now, this exercise is also just as much of a tricep exercise as it is a core exercise.
04:02So, you really want to generate a lot of force through your forearms as you extend up to the hands.
04:06Personally, I think this would be a great addition to any upper body workout that you do.
04:13Next, we have a plank to open.
04:17First, you start off with the hands on the foam roller, and then you'll follow your hand with your eyes as you rotate.
04:22This will also challenge your upper core and place a lot of tension on your obliques as well.
04:30Next up, we have a simple momentum crunch.
04:34The foam roller in this exercise will simply serve as a guide as you extend back and crunch up to touch the foam roller to the middle of your shins.
04:42Now, this movement is very simple, yet effective if you don't have really good core strength.
04:49If you want to progress this and turn it up a notch, you can do a V-up as a progression.
04:57Next up, we have an overhead Russian twist.
05:00Just like a traditional Russian twist, you'll want to start in a V-sit position with your feet elevated.
05:05Then, you'll grab both ends of the foam roller, and you'll rotate the roller overhead from side to side.
05:12You should aim to touch one end of the foam roller near your hip, just to ensure you're getting full range of motion.
05:19Now, personally, I think this is a great exercise to fire up the entire core.
05:25Alright, next is one of my personal favorites, a jackknife.
05:29First, you'll start off on your back with a foam roller placed right between the ankle and the foot.
05:36Now, just like a traditional jackknife, you extend your arms overhead, and you'll tuck your knees as you sit up.
05:42At the end of the tuck, the roller should flow right to the middle of your foot.
05:47And if you're doing this correctly, this should fire up your upper and lower abs.
05:53Our next exercise is a sit-up with a twist.
05:56Like, literally.
05:57This one is pretty straightforward.
06:00You start with a foam roller overhead, and you'll twist as you come to the top.
06:05Now, you'll aim to touch the foam roller flat to the surface, just to ensure you're getting the full twist.
06:10This is also a great exercise to target the obliques, and it can serve as an alternative to Russian twists.
06:17Alright, next, we're going to get pretty advanced because we're going to go into a bird dog.
06:22This exercise is strictly about core stability.
06:25So, you'll want to start in a tabletop position with a roller placed near the lower half of your shins.
06:32Then, you'll fully extend your opposite arm to opposite leg, keeping the other arm and leg anchored down.
06:38You'll want to do this exercise nice and controlled as you alternate from side to side.
06:43Honestly, the slower you do this, the better and the more effective it is for your core.
06:48Alright, last but not least, we'll finish with a side plank with a rotation.
06:54Personally, I think this is one of the hardest exercises of the group, simply because the base of your upper body is super unstable with the foam roller.
07:01Now, you'll really have to engage your core to keep your hips elevated and your upper body solid.
07:07Also, just as a little tip, you can sort of grab the frowler with your hands as assistance.
07:15If you want a little more of a challenge, you can simply ball up your fists for less assistance.
07:20Alright, guys, that was all 15 core exercises I wanted to give you.
07:26If you like these core exercises, please let me know down in the comments.
07:30And if you want, in a future video, I can make this into a workout as well.
07:35So, if you like this video, please give us a thumbs up.
07:38Also, go check out our other videos here on the channel.
07:41We have workouts, we have tips, tricks, and hacks just like this.
07:44Also, follow me on Instagram at Juice in Texas, as well as my beautiful camera woman right here.
07:49Latoya at Toya Shirell.
07:52Alright, guys, thank you for joining us, and we'll see you back in another video next week.
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