Foam roller, without a doubt, is very useful for those who want to get a firm butt. But most times, people don’t get results when they do it the wrong way. The foam roller is made to help you lose muscle tension, and soften you tissue to restore muscle motion and elasticity. If you are not getting the desired results, it is either you’re doing it wrong, or you don’t know the proper routine.
Typical foam rolling mistakes
Foam rolling is not difficult to master. However, a lot of people still make errors that make them not to achieve any success. Here are some of the mistakes you might be making.
You roll where you feel pain: Most people make the mistake of rolling directly on areas of their body, where they feel pain. While this may feel good and make you seem you’re making progress, it is a product of total misconception. The areas of pains are as a result of imbalances in other regions of the body. The best approach is the focus on other areas first, before coming to those areas with inflammation.
You are rolling too fast: Foam rolling involves every part of your body, including the brain. If you want a firm butt, you have to slow down and steady your rolling. You need to allow your brain to process the progress and send a message to the appropriate location.
You spend too much time on a knot: When you find a knot it is customary to spend time on it, but not too long. Most people go as far as 10 minutes, and that is not okay for your nerve and tissue at all. Try spending in about 30 seconds on the spot and then move on.
Ways to firm your butt with foam roller
As you have learned to avoid common mistakes, you should also get hints on specific steps you need to make, so as to get a firm butt using roller foam.
The 4-part bridging: The 4-part bridging is one of the foam roller exercises many people use to get a firm butt. To do this, start with your back on the ground and your feet on the top of the roller. Lift up your butt and hold your body until your find the perfect balance. Without dropping your hips, send the roller out. Put your back on the ground and then pull the foam roller back the start position. You can also get an added challenge by lifting your arms up and make sure that your body does not rock from one side to the other.
Plie with heel lift: In a turned-out position, put one of your foot on the roller and the other on the ground. Make sure your legs are far apart before you bend and hold in a plie position. Then, lift and lower your heel on the ground. Keep your body and roller stable, ensuring that only your legs are moving. You can also include added challenge by keeping your heels up and going as low as possible.
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