Q: Lately I've seen a lot of people at the gym using these rollers that look like they're made of Styrofoam. Could they help me get in shape and, if so, how can I incorporate these rollers into my workout? —Celina, Las Vegas

A: You're talking about foam rollers, tools that are easy to incorporate into your workout. These lightweight, tube-shaped fitness props have become popular because they serve so many purposes, from self-massage and postural exercises to Pilates and balance training. Plus, they're inexpensive, costing about $15 each, so buying one for yourself can do amazing things for your home fitness regimen. Find them at amazon.com, performbetter.com and ptmart.com. They come in various shapes and sizes, but go for the model that measures 4 feet by 36 inches. Want to test one out first? Here are four of my favorite foam roller exercises:

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Self-Massage

Use a foam roller on your body's tightest spots. You can smooth out tense muscles much like taking a rolling pin to pizza dough — and it feels divine. A couple of great places to "roll out" include the outer thigh (abductor), buttock (gluteus) and, my personal favorite, the hamstrings. Here's how to do the latter:

Starting Position: Sit on top of the foam roller with both legs extended straight in front of you, so that only your heels have contact with the floor. Place both hands on the floor behind the roller to help keep you balanced.

Action: Using your hands for stability and control, bend at the hips and simply roll forward and backward on the roller. Roll the tube down the backs of your knees and then up to your buttock. Spend about 30 to 60 seconds covering that area with smooth movements. (Slouching is acceptable in this move since the spine isn't straight in this position.)

Postural Exercise

Driving, typing or eating dinner all lead to hunch-ville, but a roller can help reverse sloping shoulders. You can nudge your shoulders back with the Body Drape, a posture-boosting and chest-decompressing move that doesn't require you to do anything but relax.

Starting Position: Lie in on your back with the foam roller directly underneath the spinal column. The length of the roller runs the length of the spine to make sure it is fully supported; the bottom of the roller is at the tailbone area. Your head can rest on the top portion of the roller, or you can use a folded yoga blanket or gym towel for head support.

Action: Your job is to relax and allow the shoulders to drop off the sides of the roller. Imagine your collarbones "opening." You don't want the muscles to be active, so forcing the shoulders down is undesirable. The legs are extended out with the toes ‘flopped" open, knees straight. Hold for up to five minutes.

Pilates

By tricking your body to engage its core muscles (and helping those muscle stay engaged), the foam roller is great for enhancing Pilates exercises. Exercises like the Scissor Scoop make them more efficient (because you don't have to do as many repetitions) and cheat-proof (since you can't skirt the challenge).

Starting Position: Lie on your back and arrange the foam roller directly underneath your spinal column. Be sure to position your head on the top end of the roller so it is completely supported. Bend the right knee and plant the right foot on the floor. Extend the left leg straight so it hovers about 6 inches off the floor. Both hands are extended out to the sides like airplane wings, palms facing up, hovering about an inch off the floor. To help ease potential neck tension, bring the chin in slightly toward the chest.

Action: Exhale and pull your navel toward your spine as you "crunch" the belly muscles and reach the left leg and the right arm toward each other. Keep them both straight, and try to touch your left toes. Inhale and slowly return to the starting position. Repeat 10 times in a row, then switch legs and perform another 10 on side two.

Balance Training

Like physio balls and Bosus, foam rollers can improve your balance. One example of a great balance-training move is the Tightrope Balance.

Starting Position: Stand with one foot in front of the other on a 4-foot foam roller. Bend your knees slightly, and point your toes forward. (It looks like your surfing!) Position yourself near a wall for extra balance control if necessary.

Action: As if on a tightrope, balance yourself on top of the foam roller for up to one minute — no walking necessary! Your core, thighs and hips will be firm just by trying not to fall. Walk off the roller and "shake it out" before doing it again with your opposite foot forward.

Ellen Barrett is the author of three books and lives in New Haven, Connecticut. You can read more about her here.