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I'm on the floor tired, questioning why I decided to do some extra exercises despite feeling so zapped from my double session today when @zac.xiang6699, after finishing his own workout, silently pulls a foam mat next to me and starts working on his core too. And then I find my answer. It's always in the little things, and every little bit counts. Glad you're back Zac 😊 #ssistrong #singaporeathletics #oneteamsg #iamteamsingapore
使用foam roller 來訓練核心
總共有五個動作
每個動作做45秒到一分鐘
整個2-3組（如果你是進階版可以做3-4組)
第一個
撐平板式。腳趾在foamroller上方。小幅度的，收肚子，核心往上抬。
第二個
撐平板式。小腿骨在foamroller上方。慢慢地臀部往上抬，同時彎曲膝蓋，膝蓋往胸部的地方靠近。（把臀部抬高可以練到核心上方的肌肉。）
第三個
撐平板式。小腿骨在foamroller上方。這次的動作跟第二個動作一樣，只是不用把臀部被抬高。背是直的。只要彎曲膝蓋慢慢的往胸部的地方移動。在慢慢地伸直雙腿。(不抬高臀部，可以練到核心下方的肌群。）
第四個 練側腹肌
撐肘撐平板式。上半身要與地面平行，下半身先練右邊側腹肌就先往右邊開（想像自己是條毛巾被擰乾，所以要轉的很徹底。）右側大腿在foamroller上方，膝蓋維彎。慢慢的把右邊側腹肌網上檯，因為側腹肌往上抬所以foamroller跟著轉動。
練完右邊記得練左邊。
第五個
這著動作同時可以練到你的手臂，上背，跟核心
坐在瑜伽墊上，小腿放在foamroller上，雙手放在臀部兩側。手撐地，雙腿望往外延伸，全身先伸展，在慢慢的把臀部往後帶。再重複。
Here's 5 movements to use Foam Roller to do Core Workout
Do each movement 45secs to 1min.
Do this 2-4times.
1. Hold plank, replace your feet on the foam roller. This is a very small movement. Slowly pike up from your abdominal then go back down.
2. Hold plank, replace your shins on the foam roller. Slowly lift up your hips to the ceiling and bend your knees to the chest. (For this move lifted up your hips can work on your upper abdominal more.)
3. Hold plank, replace your shins on the foam roller. Same move like the first move, but this time don't lift up your hips, just bend your knees to the chest. (Don't lift up your hips, your can work on your lower abdominal more.)
4. Now is your OBLIQUES workout
Hold a formarm plank, upper body should be parallel with the floor, lower body should fully twisted to the right side (cuz we are going to working on your right side oblique first.) Then, replace your right side thigh on the foam roller. Slowly pike up from your right side oblique then go back down.
ONCE YOU FINISHED RIGHT SIDE OBLIQUE DON'T FORGET TO DO LEFT SIDE.
5. This is movement is for your arms,upper back, and your core.
Sit on the yoga mat, replace your shins on the foam roller, hands by the hips. Slowly extend everything out, have a good stretch, then slowly use your abdominal to pull back hips to the back.
Piecing up the foam floor mat with wood prints haha. Sorry i cannot accept ABCDEFGHIJKLMNOPQRSTUVWXYZ foam mat in multi colours For those who asked, yes i will do a house tour! And a blogpost to share how Josh and i DIY most of the stuff! ☺️
