To stay in perfect shape, you don’t have to go to the gym or even use fancy equipment. You can fire up your muscles right in the comfort of your own home, and all you need is a pillow.
Next, we will show you the best pillow exercises that will help you improve your muscles and tone your arms, legs, glutes and abs in just 5 minutes, which are the most important muscle groups in your body because they strengthen your core and help you stay fit.
1. Reverse crunch
Benefits: Strengthens the abdominal muscles, helps to build better posture.
Lie face-up on a mat or a firm padded surface. Hold a pillow between your knees. Lift your legs straight up. Once your legs reach 90°, lift your hips off the floor. Repeat this movement for 20 seconds.
2. Hip pillow press
Benefits: It works your inner thigh muscles, so it helps strengthen your knees and prevents knee pain
How to do it: Lie on the floor. Your toes should be pointed straight ahead, with your feet flat on the floor. Your thighs should be in alignment with your hips, with your hips bent in. Your knees are bent to 90° and directly over your feet. Place a firm pillow directly between your knees and squeeze the pillow for 10 seconds before relaxing. You can do this exercise while sitting on a chair too.
3. Roll down with knee squeeze
Benefits: The exercise strengthens the abs and inner thighs.
How to do it: On a firm sofa, sit up with your knees bent, feet flat on the couch cushion, and back straight. Place a throw pillow between your knees. Lean back, grasping the back of your thighs just below the knees, and tuck your chin toward your chest. Squeeze into the pillow as you slowly roll down until your arms are straight and your head is almost on the couch behind you. Hold for 4 to 5 deep breaths. Then slowly roll back up. Repeat 8 to 10 times.
4. Pillow slides
Benefits: This exercise helps strengthen your abdominal muscles and build muscle in those areas.
How to do it: Start in a push-up position with your knees down on a pillow and a towel underneath both hands and knees. Engage your core and slide the towel out in front of you until your back is flat. Return to the starting position. Repeat. Complete 8 to 10 reps.
5. Kneeling ankle squeezes
Benefits: It strengthens your gluteal (buttock) and ankle muscles.
How to do it: Set a chair or box in front of you and place your hands on it for stability. Ideally, the chair or box should come up to about your waist. Position the chair so that your arms can touch it naturally and you do not have to stretch to reach it. Press your ankles together and flex your gluteal muscles. Take a breath in when you begin squeezing and let it go when you release your muscles. Hold this motion for about 10 seconds.
6. Quad sets
How to do it: Place a pillow lengthwise under your knee. Pull your toes back and push your leg down to squash the pillow. Hold for 10 seconds and repeat up to 20 times. You should feel your thigh and glute muscles during this exercise.
7. Bridge with squeeze
Benefits: This exercise will tone your inner thighs, abdominal muscles, and buttocks.
How to do it: Start on your back with your knees bent and the pillow between your knees. Push up into a bridge. Keep your ribs aligned with your pelvis. Raise your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of 3 sets.
