Many of you have asked:

Can I practice the 100 on the Foam Roller?  

Yes, absolutely. I like to work the 100 on the Foam roller in a progression. This is a fantastic way to challenge your balance while working your core.

Instructions for the 100 on the Foam Roller

  • Lift your arms to the ceiling and curl up.
  • Bring 1 leg to table top.
  • If you can maintain your balance with 1 leg, lift your other leg.
  • Hold this position as you begin pumping your arms
  • Inhale for 5 counts and exhale for 5 counts up to 100.

Try it!  If you’re incorporating this into your home Foam Roller program from the studio, finish with the 100.

Let me know how it goes.  Love to hear of your progress.




Previously published on Changing Through Movement in June 2014.


  1. Geneviève Nedder on August 25, 2014 at 3:30 pm

    Thank you very much. I’m glad you enjoyed the article and appreciate your feedback.
    I enjoyed your recent post on meditation. – Geneviève

  2. Heidi on May 26, 2015 at 12:17 am

    Wow, this sounds great Genevieve! Thanks for the idea, I would never have thought of this… and it takes up little enough space that I can even do it on my sailboat. 🙂

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