Place your hands on the ground, with your shoulders directly above them. Bend your knees and carefully place your shins on the roller. You may have to play around with the positioning of the roller, so that you can get a full extension when you roll your knees back. Keep your core tight and extend your legs as far back as you can go. Slowly roll your knees back up as close to your elbows as possible.
Tip Toe Push Ups
Place your feet on the foam roller, so that the toes of your shoe are touching the top. This makes it slightly more difficult as you are using your core to prevent the roller from moving back and forth. Place your hands on the ground so that you are in a plank position. Bend at the elbows, keeping them close to your body and perform a push up. Ensure that your back is tight and your hips are not dropping.
Core Extension Roll Outs
Place your knees on the mat, and your forearms on the foam roller. Similar to the plank tucks, you will have to play around with the positioning of the roller so that you can get a full extension through your hips. Roll your elbows away from your body, keeping your core tight and back flat. You should feel your abs start to engage as you fully extend your upper body.
Seated Alternating Leg Extension
Sit on top of the foam roller, and lean back slightly. Place your hands on the ground behind you. Extend your right leg and keep your left leg bent at the knee. As you extend the right leg, try to bring it close to the ground without actually touching it down. Slowly bend the right knee back in and as you do, extend the left leg out. You should feel this deep in your abdominals and lower obliques.
Bent Knee Commandos
Place the top of your feet flat on the roller. Bend your knees and place your hands on the ground. Similar to a regular commando, come down to your forearms on each arm, one by one. Keep your core tight throughout the movement, not letting your hips drop. Come back up to your hands so that you are back in starting position. Make sure to not let your shoulders round out and keep the back flat. Alternate which arm you use to go down with each time.