The top 23 Blackroll exercises for your living room

Do you know the Blackroll massage roller? We have tested it for you and show you the top Blackroll exercises for home.

Fitness trainers and top athletes have long sworn by them. Therapists and doctors also recommend them more and more often for back pain.

The Blackroll is simply all the rage. With the lightweight foam roller, you can activate your entire body, massage your muscles and Get rid of tension.

But the cylinder is also suitable as a sports device for abdominal legs buttocks exercises.

And now you too can train at home with little effort and very simple exercises.

The Role from Hard foam is not only suitable for massage, but can also help you to improve the flexibility and performance of your muscles.

If you're wondering what the difference is between Blackroll, fascia roller, fitness roller, Pilates roller and massage roller: Blackroll is a brand. All other words refer to the exercise equipment.

So don't get confused by the terms. Each one is a name for a hard foam roller. The roller is used for training, self-massage and as a tool for regeneration.

These are our top 23 Blackroll exercises for at home

Incidentally, the fascia roll can be used for more than just conventional Blackroll exercises. I have also used it for abdominal, leg and bottom training. So the purchase of a massage roller pays off twice over 🙂

We start with simple exercises for the massage. As Blackroll exercise beginner you will notice that fascia training can be quite painful. However, this will get much better over time.

Important: You need a non-slip Training matso that the fascia roll does not roll away and you injure yourself.

In action during this training:

We recommend you a Set from Blackrolls* to your home. It contains a large roller, a small roller, a ball and a double ball. Your fasciae will thank you for it.

We start with classic fascia exercises, i.e. rolling out the connective tissue. Finally, I'll introduce you to a few BBP exercises that you can do with the roller.

Blackroll exercise for the buttocks and thighs

Massaged regions: Buttocks and thighs

• In the starting position, sit on the Blackroll and support yourself with your hands shoulder-width apart.
• Extend one leg and stand the other to increase the pressure.
• Once the massage roller is positioned, lift the bent leg slightly off the floor and rotate it outward.
• Then roll the fascia roller back and forth under your butt.

Fancy a change of pace? Try these fascia roller exercises!

Massage calves with the Blackroll

Massaged regions: Calf and Achilles tendon

The calves should also not be neglected during the Blackroll exercises. Because regular massage makes the legs beautiful and should even prevent varicose veins.

• Sit upright and support yourself with your hands.
• Then place the roller under your left calf.
• Place the right leg sideways. Roll slowly and controlled over the massage roller. So that you get the whole surface of your calf, the leg should rotate to the left and right.
• Then repeat the whole thing with the right leg.

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Blackroll exercise for hips and lateral thighs

Massaged regions: lateral thigh

• Place the massage roller at hip level. Support yourself with your hands.
• The left leg is extended. The right leg is bent and placed at the level of the knee of the left leg.
• Then slowly roll upward to just about the level of your belly button.
• After rolling back and forth 10 times, change sides.

Strengthen lower back with the massage roller

Massaged regions: Lower and middle back

• Begin by sitting on the floor and angling your feet.
• Position the massage roller under the lumbar spine, just above the belt line.
• Now lean back and support yourself with your elbows.
• Slowly move the Blackroll towards the thoracic spine.

Massage the neck and upper back with the roller

Massaged regions: Back

Blackroll exercises with a ball can work wonders for pain in the neck and shoulders. The ball can massage the painful areas much more than a simple roller.

• Stand upright with your back to a wall. Take a step away from the wall and squat down. Your legs form a 90° angle.
• Place the massage roller between the wall and the back.
• Through up and down movements you roll the fascia roller between the shoulders and the neck. You can vary the pressure by shifting your weight.

Blackroll exercise for the upper arms

Massaged regions: Upper arm

• Stand upright, sideways to the wall and place the fascia roller between the wall and the upper arm at the shoulder.
• Roll the fascia roller with up and down movements between your shoulder and elbow. Feel free to press a little harder against the wall if it seems too easy.

Massage forearms with the massage roller

Massaged regions: Forearm and hand

This is one of the Blackroll exercises that should be done by everyone who works in the office. Especially the hand with which you operate the mouse will love this exercise.

• Sit upright at a table and place your massage roller under your forearm at the wrist.
• Then roll the forearm back and forth. The roller should roll from elbow to wrist.

Massage feet with the Blackroll Ball

Massaged regions: Soles

The feet are also tense much more often than you might think.

• Stand on your right leg and circle with your left foot. Do you hear it crack? Time to do a little something for the feet. :)

In this Blackroll Ball exercise you can sit or stand. Place your foot on the massage ball. Now roll the ball with a little pressure forward and backward and to the left and right.

You decide for yourself how much pressure is good for you. Just don't overdo it - but you shouldn't do the exercise too tightly either. The healthy middle ground is just right.

Exercise for the lateral abdominal muscles

Massaged regions: lateral hull

Attention, this is one of the Blackroll exercises that requires body control. So also a little strength. Because if you lose your strength and fall on the ball, it can be quite painful.

• As a starting position, lie sideways on the ball and support yourself with your upper arm.
• The lower arm is bent.
• Then roll from the bottom of the ribs up to the armpit.
• Make sure your body remains stable.

This will help you get rid of stuck fascia once and for all!

Blackroll exercises for the thighs

Massaged regions: the thighs

The Blackroll is said to be able to reduce cellulite. A good reason to use it also on the thighs. For the front of the thighs you can do this exercise.

• Lie down with your thighs on the fascia roller. Lift your legs off the floor.
• Your elbows are under your shoulders.
• Now move the massage roller up and down with pressure. From your knees to your hips.

If that's not enough, you can also do the exercise with just one leg. This makes it even more intense.

Release neck tension with Blackroll

Massaged region: Neck

• Lie relaxed on the exercise mat.
• Angle your legs and rest your head on the fascia roll so that it is right on the back of your neck.
• Now slowly turn your head to the left and right.

Shins massaged with the fascia roller

Massaged region: Shins

• Kneel on the fascia roller. The arms are stretched and the back is straight.
• Now slowly roll down both shins - from the ankle to just below the knee. Important: Slowly!
• Make sure your belly is tight and not sagging!

The lateral abdominal muscles to the shoulder

Massaged region: the entire lateral muscles and fascia

• Grab the Blackroll and lie sideways on the mat.
• Stand up with the upper leg and support yourself with your hands.
• Now slowly roll the Blackroll up and down from the hips to the shoulders.

With these Blackroll exercises, muscle tension of any kind should soon be history. But the fascia roller can be used for more than just massage. The roller can also be used for strengthening and coordination.

Fascia rollers exercises for abdomen legs buttocks

And then, of course, there is also the possibility of using the massage roller as a training tool. Namely, to get more action into the normal abdominal-legs-buttocks workout. For this we have collected the best Blackroll exercises.

Lateral arm support with the Blackroll

Trained region: Belly, balance

With this exercise you train your lateral abdominal muscles, work on your posture and at the same time train your balance.

• Get into side support and keep your knees on the arch, they are bent 90°.
• Place the Blackroll under the elbow at the level of the shoulder.
• The upper body and thighs form a line, the abdomen is tense.
• Hold this position for 30 seconds and then switch sides.

Side Plank with the fascia roller

Trained region: Belly, balance

• Go into side plank (this time the normal one, without knees on the floor).
• Place the Blackroll in the direction of the body axis.
• With your forearm resting on the roller, elbow bent at 90°.
• The other arm is extended straight up.
• Upper body and legs form a line, the abdomen is tense.
• The feet lie on top of each other. If this is too difficult for you, you can also place your legs side by side.
• Hold this position for 30 seconds and then switch sides.

Sit ups with the Blackroll

Trained region: Belly, balance

Now there's something for the abs!

• Sit on the Blackroll, bend your legs and bend your upper body backwards.
• Your hands are on the back of your head.
• Now do light sit ups.
• Bend backwards as far as you can. And as far as the Blackroll does not roll away :)

Leg lift with the fascia roller

Trained region: Belly, legs.

• Lie on your back.
• The Blackroll is at the level of your buttocks.
• Angle both legs.
• Place the arms at the sides of the body.
• Lift the left leg and make sure you keep the angle.
• Lower and raise the leg at least 10 times per side.

Note: Do not put the leg down until you have completed the repetitions.

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Side lunge with the Blackroll

Trained region: inner thigh

• Stand upright with your feet shoulder-width apart.
• Hold the fascia roller in your hands.
• Then lunge to the side with one leg while raising your arms forward in front of your body at shoulder height.
• Keep your elbows down and squeeze the Blackroll tightly in front of your body.
• Push the buttocks backwards and make sure that the other leg remains extended. Hold for 3 seconds and change sides.
• The fascia roller is pressed firmly all the time.

Squats with the massage roller

Trained region: Legs and buttocks

• Stand stable and upright, feet shoulder-width apart and Blackroll in hands.
• Press the Blackroll firmly in front of your body.
• Then push your butt back slightly and slowly squat in a controlled manner until your thighs are parallel to the floor.
• Go to the starting position and then squat again.

Forearm support with the Blackroll

Trained region: whole body especially torso

• Place the Blackroll on the mat.
• Position your forearms on the roller.
• Stretch the body through and tighten the abdomen and buttocks.
• Hold this position for 20 seconds. Pause and do 2 more repetitions.

Be careful here because the roller likes to roll away. It is also important here that your body is straight and tense.

Bear Crawl & Leg Lift

Stand in a quadrupedal position with your toes on the fascia roller. Because you now release one leg at a time from the Blackroll and bring it up at a 90-degree angle, this exercise primarily improves your stability and balance. The wobbling of one foot must be compensated for by the other leg and the abdominal muscles.

Jack Knife Sit up

Lie on your back and hold the Blackroll above your head. Your legs are in the air and bent. From this position, guide the roller to your knees, straightening your upper body.

When your hands and knees touch, transfer the roll to your legs. Clamp it with your knees. Lower your upper body and bring your arms behind your head. Come back up and transfer the roll from your knees to your arms.

Scissor Kicks

Lie on your back. Slide the fascia roller under one butt. Now your body weight is mainly on the shoulder blades.

Lift the legs off the floor and fold them open and closed like scissors. Do not put your legs down and pause only after 12 repetitions.

When should you use the Blackroll?

You can use the Blackroll before the workout to prepare the muscles for the workout. After the workout, fascia roll exercises support recovery. And between workouts you can use it to loosen stuck fascia tissue.

If you use Blackroll exercises, you address the fascia directly. By the way, fascia is the connective tissue that surrounds every muscle. Normally, with enough exercise and a healthy lifestyle, fascia tissue is very elastic and soft.

But sometimes they can also stick together. We feel tense and really uncomfortable. These adhesions and tensions are very often caused by sitting too much, Lack of exercise, one-sided training or an intense workout.

The result: pain that can range from a slight pulling sensation to really severe tension.

And this is where Blackroll exercises come into play. The massage roller loosens Muscle tension and Connective tissue adhesions. The blood circulation becomes better.

With regular workout with the massage roller, the tissue becomes soft again. The pain disappears. Because with the help of Blackroll exercises muscles and connective tissue become more elastic and resistant.

Also for Regeneration or for balance and strengthening exercises, the Blackroll is popular.

What are the different massage rollers?

The best known is the original Blackroll. This is a brand name.

Many other manufacturers have now begun to sell fascia rollers as well. Therefore, there are now models with grooves, nubs, in color, with vibration and much more.

Which one you choose depends on what you want to achieve. We recommend the classic Blackroll.

Thanks to its round shape, the massage roller is the ideal training tool for large muscle groups. But also for deeper muscles and tension.

In addition, there are also rollers designed specifically for certain parts of the body. The small Blackroll is used for the arms. And the ball for tension in the back.

Anyone who frequently suffers from tension in the neck and shoulders should get a Blackroll Ball. Because with it, the tensions can be addressed very specifically.

By applying less or more pressure, large and small circles, you can release tension well. Maybe you know those aching nodules in your neck or shoulders? These are the dear fasciae. They stick together and hurt terribly afterwards. They can also give you a headache.

With a simple Blackroll you can not get to these places. This problem is solved by the ball, which is made of quite hard foam. Rolling away the tension is painful, but very effective.

You'll love these fascia rollers for home use!

For what and for whom are Blackroll exercises suitable?

The very good news first: Blackroll exercises really anyone can do. Even beginners without prior knowledge.

With the fascia roller you can massage your entire body. There are special Blackroll exercises for the shoulders, neck, back, arms and legs.

We have put together a good mix of exercises for every part of the body. For each massage roller exercise you will find the body region that is targeted with it.

All Blackroll exercises focus on the quality of execution. The point is not to get the workout over with very quickly. It's about taking your time and doing the exercises slowly.

Breathe in and out evenly and deeply during the massage roller workout. Oxygen is crucial for quick recovery after a workout.

Before sports, the Blackroll is good for warming up the muscles and preventing injuries. And after the workout, the foam roller promotes regeneration. So the muscle soreness can be minimized. Sometimes even avoided altogether.

Our conclusion

As you can see, the massage roller is anything but kids' stuff. With Blackroll exercises you can release tension and stuck fascia, prevent muscle soreness and also do something good for the abdomen legs buttocks.

As a beginner, you should definitely opt for a soft Blackroll!

To browse further:

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