This exercise is NOT appropriate for beginners. Balancing on the foam roller requires a serious amount of body awareness and core strength. It’s guaranteed to humble even the fittest of athletes. Not only does it work the core, but challenges the small stabilizing muscles of the legs and hips that often do not get the attention they deserve.
Stand on the foam roller with the feet hip distance apart. The arch of the foot should be resting on the apex of the roller. First, just try getting up and holding the balance for a few breaths. If you can hold that reasonably well, try adding the squat. Reaching the arms out in front helps to counter balance the weight of your hips going back. Make sure to stick your bottom out as you squat down so you’re your knees don’t come forward of the foam roller. Remember- this is a core exercise! Contract the abdominal muscles to stabilize the body. In particular, pay attention to the obliques and lower abdominals. See if you can get 10 squats without falling off.