Today’s post is coming from our girl Lauren Roxburgh. She’s an author of ‘Taller, Slimmer, Younger – 21 Days to a Foam Roller Physique’, founder of Be Aligned by Lauren Roxburgh, creator of the Lo Rox Aligned Rollers and the Be Aligned video series. Certified in the fields of Structural Integration, classical Pilates, nutrition and pre/post-natal yoga, Lauren is a body worker, trainer and fascia and alignment expert who works with some of the world’s top athletes and celebrities. She’s also a friend of Team LC’s, and is sharing today’s long, lean, and strong summer legs workout below!
Hi everyone, it’s Lauren Roxburgh here! Okay, I’ll admit it: I truly love foam rolling. In fact I love it so much I wrote an entire book about it called Taller Slimmer Younger: 21 Days to a Foam Roller Physique, and have created an entire total body-mind workout system based on the rolling. But it seems that most people have no real idea about how to use their rollers. Although athletes have been using the roller for a while, most think it is just a physical therapy tool to roll out tight IT bands. However, the foam roller is capable of so much more!
LC.com’s very own Dr. Hunter Vincent has already given us a great introduction to foam rolling that shared some moves to get you going on your roller. I’ve spent years developing literally hundreds of moves and sequences that use the roller to mimic the expensive (and bulky!) Pilates equipment I use in my studio so that you can get the same benefits at home. And one of the best things rolling can do for you is tone and shape your legs into the long, strong and gorgeous gams we all wish for—just in time for summer! So, get ready to break out those flirty summer dresses and shorts that have been gathering dust in the back of the closet… because this sequence is going to whip those gams into shape in no time!
What will this workout do for my legs?
This sequence works on detoxifying and stretching out the legs and thighs. It can also elongate the entire leg from top to bottom. It will help reduce bulkiness in the thighs and calves that can be caused by overdeveloped quads many of us get from doing too much cardio (talking to you, spin addicts!). These moves can also help to reduce cellulite by rolling out the fascia or connective tissue and helping reduce toxins that can build up in this layer. Cellulite occurs when underlying fat pushes through weakened, dry, or brittle fascia. This weakened connective tissue structure can be caused by gravity, aging, dehydration, a lack of movement and poor muscle tone and/or circulation.
How does myofascial release (a.k.a. foam rolling) work?
The good news is your fascia has amazing self-healing abilities. It’s a bit like a stiff, dried up sponge that needs hydration—and this is where the roller comes in…
The easiest way to explain how rolling works is to think about a rolling pin rolling out dough. The foam roller works in a similar way in that when you put weight on it, the pressure you feel as you move over the roller is cleansing and healing your tissue; essentially, it can smoot it out and wringing out toxins and scar tissue that can build up in the fascia and then re-hydrating it so it is healthy and able flush underlying fat.
What are the health benefits of foam rolling?
Rolling can also help oxygenate the blood, ‘lubricate’ the joints and reduces inflammation in the body, all while increasing flexibility and range of motion, while improving the connection to intrinsic, or core, muscles that we tend to lose connectivity as we age. Finally rolling also helps to flush the lymphatic system, which is the body’s garbage disposal responsible for filtering and eliminating toxins which is vital for immunity, optimal health and weight loss. So you start to see why I’m such a fan of foam rolling!
To get going on your Long, Lean, and Strong Summer Legs, try these two sequences together:
And there you have it! The first couple times you use your foam roller for these sequences, it will probably hurt, but in a good way. The way a deep tissue massage hurts, but also feels good! After using your foam rollers more often thought, you will get more comfortable with the moves and they won’t hurt as much. Promise! Just stick with it.
And of course, when it all comes down to it, we all have different body types and our bodies all react to exercises and routines in different ways. So foam rolling isn’t for everyone, and it might not be for you. But we encourage you to give it a try and see what you think!
Will you give these foam rolling sequences a try?
Let us know in the comments below.
XO Team LC