Lie down with head on mat and roller below SI joint (lower back). Hands on outsides of roller. Pull lower abs in and raise knees on top of roller. Bring knees together and lower them towards shoulders. Open toes and knees in frog legs. Inhale, stretch legs forward and up. Hold. Pull lower abs in. Don't lower legs too far. Return knees towards shoulders with frog legs.

Sit on the foam roller with knees bent, feet shoulder-width apart. Lean back onto your lower back, engaging abs. Inhale and raise arms overhead with palms facing in. Exhale and lower arms back down. Repeat.

Sit on the foam roller with bent knees, feet shoulder-width apart. Transition to lying horizontally on the roller and support your head with your hands. Roll back and forth to massage your buttocks, back, shoulders, and neck.

Sit on the foam roller with bent knees, feet shoulder-width apart, and hands behind knees. Lean back until hips are on the roller. Engage abs, hover arms by your sides, and bring feet and thighs together.

Kneel with an inhale and nod your chin. Exhale, placing hands on the foam roller and pushing it out. Inhale to extend from tail to head, opening your chest. Exhale as you roll back until your fingertips touch the roller.

Kneel on the floor, toes together, knees hip-width distance apart. Lean forward. Drape body over the thighs. Place hands on the foam roller. Extend arms.

Lie with lower back on roller (head fully resting on roller). Bend legs. Feet hip-width apart. Lift arms parallel to floor. Inhale, nod chin. Exhale, scoop belly and roll forward, reaching fingers out. Hold for a few breaths. Exhale, lower down. Repeat.

Sit on the roller with your right buttock, crossing your right leg over the left. Roll back and forth, focusing on the outer buttock, then shift weight to the centre. Repeat on the other side.

Lie on your back with arms by your sides. Bend knees and place heels on top of the roller. Exhale, straighten your legs. Inhale, return to start position.

Lie on your back with arms at your sides, knees bent, and toes on top of roller. Inhale, open knees and push the roller out. Exhale, pull back to start. Repeat, then reverse direction.

Lie on your back with knees bent, feet on the roller, and arms at your sides. Exhale, curl your pelvis under, rolling your hips up while squeezing glutes and hamstrings. Inhale at the top, then exhale as you roll back down. Repeat.

Lie on your back with your head on the mat and the roller beneath your lower back (SI joint). Bring your knees to your chest, interlock your fingers, engage your core, and gently pull your knees in towards your chest.

Lie on your back with arms at your sides and knees bent, feet on the roller's apex. Lift your torso towards your knees while raising your arms parallel to the floor. Pulse your arms 100 times.

Lie on your back with arms at your sides and knees bent, feet on the roller’s apex. Exhale, lift your torso toward your knees. Extend arms parallel to the floor, pulse 100 times while simultaneously straightening and bending both legs.

Sit on the foam roller with bent knees, feet shoulder-width apart, and hands behind knees. Lean back until hips are on the roller. Engage abs, hover arms by your sides, and bring feet and thighs together. Squeeze inner thighs tightly, release, and repeat.

Lie on your right side with the roller under your outer thigh, near the knee. Support yourself on your right forearm and left hand. Roll up towards your hip, then back. Repeat. Switch sides.

Lie on your right side with the roller under your armpit and hands behind your head. Use your back muscles to roll from the armpit to the base of the shoulder blade, then roll back. Repeat and switch sides.

Lie down with your head on the mat and the roller under your lower back. Hands on the roller, pull abs in, and lift knees. Open into frog legs. Inhale, stretch legs forward and up. Circle legs both ways. Exit by hugging knees.

Sit on your knees with hands on the foam roller, aligned with shoulders. Tuck toes under and bring knees together. Inhale, lift knees off the floor while squeezing. Hold briefly, then exhale as you lower knees back to the mat. Repeat.

Lie on your back with your lower back and head on the roller, legs wider than hip distance. Lift your left arm parallel to the floor. Inhale, nod your chin; exhale, scoop your belly and roll forward, reaching your fingers while lifting your right leg to tabletop. Inhale to return.

Lie down with your head on the mat and the roller beneath your SI joint (lower back). Bring your knees to your chest, then raise your legs, engaging your abs to pull them toward your chest, keeping your feet directly over your head.

Lie with lower back on roller (head fully resting on roller). Knees bent. Legs hip-width apart. Inhale with pelvis neutral. Exhale, engage abdominals and arch lower back into the roller. Inhale, return pelvis to neutral. Repeat.

Sit beside the roller on your right. Bend your left leg, placing the foot behind you. Press the right foot against the left inner thigh. Inhale, lift the left arm up; exhale, side bend to the right. Roll the foam roller in and out, then switch sides.

Sit on the roller with bent knees, feet shoulder-width apart, and hands behind knees. Lean back until hips are on the roller. Engage abs, place right hand behind head, left arm straight. Twist to the left, hold, then return to centre. Repeat on other side.

Lie down with head on mat and roller below SI joint (lower back). Arms to sides. Palms down. Bend and raise both legs. Slowly lower legs behind head until legs are parallel to floor (or go lower and feet touch mat). Repeat lowering and raising of legs.

Sit on your knees with hands on the roller, aligned with shoulders. Tuck toes, keep knees together, and lift toes off the mat. Inhale, bend elbows to lower your torso towards the roller. Exhale, push back up without moving your legs. Repeat.

Sit on the roller with legs extended. Let your chest dip towards your thighs, placing your arms on the mat with palms down. Keep your toes pointed upwards.

Sit on the roller with legs extended. Let your chest dip towards your thighs, pointing your toes upwards. Place your arms on your thighs and wrap your hands around your ankles for leverage.

Lie on your back with the roller supporting your lower back and head. Spread legs hip-width apart. Exhale, engaging abs. Inhale, lift right leg to tabletop, then left leg. Hold briefly. Exhale, lower both legs back down.

Sit on the roller with bent knees, feet shoulder-width apart, and hands behind knees. Lean back until hips are on the roller. Engage abs, hover arms by your sides, and lift one leg. Hold briefly, lower, then raise the other leg. Repeat.

Sit on the roller with knees bent, feet shoulder-width apart. Lean back until hips rest on the roller, engage abs, and hover arms at your sides. Cross right arm over, twist left, and curl up. Repeat with left arm crossing over to the right.

Lie on your stomach with hands on the roller and legs wide apart. Inhale, glide shoulders down. Exhale, press up into your hands, lifting your torso and straightening your arms while bringing the roller slightly in. Inhale, hold. Exhale, lower. Repeat.

Lie on your stomach with hands on the roller and legs apart. Inhale, lift your torso. Exhale, lower down while raising your right leg. Inhale, lift your torso again, lower the right leg, and raise the left leg. Repeat.

Sit on the roller with knees bent, feet shoulder-width apart, and hands behind knees. Lean back until hip joints are on the roller. Engage your abs, place hands on the mat, and raise each knee towards your chest while squeezing your inner thighs. Hold and breathe into your chest.

Sit on the roller with bent knees, feet shoulder-width apart, and hands behind knees. Lean back until hips are on the roller. Engage abs, place hands on the mat. Lift right knee, then left knee. Squeeze thighs, raise left arm parallel to the floor. Hold, switch arms, hold, release.

Sit with heels on the floor, roller under mid-back. Lie back until it’s below shoulder blades. Clasp hands, cradle head, and tuck chin. Slide up and down the roller, moving from neck to lower ribs.

Lie with lower back on bottom of roller. Head fully rested on roller. Spread legs hip width apart. Exhale, squeeze abs. Inhale, lift right leg to table top. Exhale, bring left leg to table top. Inhale, lower both feet until toes touch mat. Exhale, lift legs back to table top.

Lie with lower back and head on the roller. Bend legs sit-bones apart. Exhale, engage abs. Inhale, lift right leg to tabletop, then exhale as left leg follows. Inhale, lower right toe to mat, then exhale to return to tabletop. Repeat, alternating legs.