A trainer says this low-cost mobility tool can make your core workouts more effective—here's how

Your core muscles are responsible for a range of important functions, like protecting your internal organs and stabilizing your entire body, so keeping them conditioned is a must. There are plenty of equipment-free core strengthening exercises you can do, like planks and sit-ups, but using tools can make your workouts more effective.

One of my favorite pieces of equipment for targeting the core is a simple foam roller. These popular gym tools are normally used for self-myofascial release, where pressure is applied to tight muscles, but they can also add an element of instability to basic core exercises.

This instability leads to wider recruitment of mid-body muscles and better engagement from parts of your deep core, like your transverse abdominis, pelvic floor and diaphragm.

If your core workouts haven’t felt that challenging lately, try adding these three exercises into your routine. You’ll just need a mat and an 18-inch or longer foam roller.

Amazon Basics foam roller: $10.99 at Amazon

This ranked as one of our best foam rollers when we tested it out a couple of years ago. It's cheap and durable and ideal for this kind of workout.

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Knee-in

Sets: 3 Reps: 10-12

• Come to the mat on all fours with a foam roller behind you.
• With your knees anchored to the mat, lift your feet off the floor and use your hands to place the foam roller underneath your shins.
• Slowly lift your knees off the mat until you’re in a plank position with your shins resting on top of the foam roller. Keep your core engaged and your spine neutral.
• Bring your knees toward your elbows with control, allowing the foam roller to roll from your shins toward your ankles.
• Slowly bring your knees back to the starting position.
• Continue for the desired number of repetitions, or until you reach muscle fatigue.

Trainer tips: Be sure to keep a neutral spine throughout the entire movement—don’t allow the lower back to sink towards the floor. Keep your hips steady and avoid lifting them into the air.

Rolling plank

Sets: 3 Reps: 10-12

• Come to the mat on all fours with a foam roller in front of you.
• Place your forearms on the foam roller, keeping your elbows aligned.
• Step your feet back and plant your toes into the floor.
• Hold in a plank position with your core engaged and your spine neutral.
• Slowly roll the foam roller away, keeping your hips level.
• Once you’ve reached the end of your range, roll the foam roller back to the starting position with control
• Continue for the desired number of repetitions, or until you’ve reached muscle fatigue.

Trainer tips: If you find it difficult to keep good form, drop to your knees. Don’t allow your body to sink towards the mat when rolling the foam roller away from you.

Side plank with leg lift

side plank on a roller - YouTube

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Sets: 3 Reps: 10-12 each side

• Lay on your left side and place a foam roller underneath your left ankle.
• Stack your right leg on top of your left and place your left elbow directly underneath your left shoulder.
• Engage your core and keep your spine neutral then ift your hips off the mat with control.
• Lift your right leg toward the ceiling, keeping your hips stable, then lower with control.
• Continue for the desired number of repetitions, or until you reach muscle fatigue.

Trainer tips: If you find it difficult to keep good form, bend your legs and place the foam roller under your knees instead.