Increase Your Core Work by Doing Pilates Push-ups with a Foam Roller

Pilates push-up with a foam rollerPush-ups are a really great way to increase core strength. Even without a foam roller, this exercise is quite tricky and a challenge for many people. It can be quite difficult to maintain your form and keep your abdominals lifted toward your spine. As you lower toward the ground, it becomes really tempting to let everything go and rest on the floor.

When you practice Push-ups with a foam roller, you get a couple of benefits.

  1. By having your shins on a roller, you are working with an unstable surface. This challenges your body in a different way than a regular Push-up because you remove one of your points of stability and swap it for a roller.
  2. With your legs slightly lifted off the floor, you change how your Push-up feels to your body. Even this small amount of extra height can be helpful for anyone who is wanting a Push-up option that allows them to lower a little deeper into their Push-up.
  3. If your abs aren’t working, you find out about it quickly. This slight amount of extra height under your shins is just enough to notify your lower back ASAP if your abs quit doing their job and your body starts sinking.

Read below to learn how to safely practice this core-strengthening exercise.

Pilates Push-ups with a Foam Roller

  1. Begin on your hands and knees with the foam roller under your shins.
  2. Place your hands in your desired place for a push-up. Make sure your fingers are spread, palms flat on the mat. Send energy from your knees through the top of your head. Take a moment to practice this Plank prep before you lift your knees and move into the full version of Plank on an unstable surface.
  3. When you’re ready, curl your toes under to help you lift.
  4. Press your shins firmly into the foam roller and lift your belly button toward your spine.
  5. With strong arms, push the floor away.
  6. Now, use Pilates breathing and, as you inhale and lower down to the mat as you count “one, two, three.”
  7. Exhale and press back up on a “one” count.
  8. Complete 5-10 reps.
  9. To come out of this position, bend your knees and place them back on the ground.

Finding a Foam Roller

If you want to order a foam roller, I recommend the OPTP brand foam roller. Their foam rollers are firm and don’t dent or bend easily. It’s crucial for your foam roller to be firm and stay the same shape throughout its use.

Foam rollers are a great tool to elevate your Pilates mat work, but they’re also wonderful self-massage tools. Here’s a link to some foam roller stretches.

Pilates Push-ups with a Foam Roller Video

Here is a video for visual learners.

What do you think of practicing your Pilates Push-ups with a foam roller? Let us know in the comments below.

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About Sarah Stockett

Hi, I'm Sarah! I'm a certified Pilates and yoga instructor with a passion for pain relief. I believe you can use simple exercises to relieve your aches + pains. AND, I believe I can teach you how.