Are you looking for a workout that doesn’t require any equipment and can be done at home using just a pillow? You’re in luck! This simple household item can be transformed into an effective fitness tool that will help you tone your core, legs, and glutes.
These seven pillow exercises target multiple muscle groups and can be done anytime, anywhere. All you need is a firm pillow and a bit of floor space. Whether you’re a beginner or looking for a quick, low-impact routine, these exercises are perfect for you!
The 7 Pillow Exercises to Tone Abs, Legs & Glutes
1. Superwoman strength exercise
Benefits: Prevents the spine from curling forward, strengthens the muscles of buttocks and ankles.
How to do it:
Lie on your stomach. Your belly button should be approximately in the middle of the mat. Put a pillow between your knees. Start by inhaling, on your exhale press your ankles together, squeeze your glutes, and lift your legs keeping them straight, hold for 5-10 seconds, repeat 5 times. Relax 5-10 seconds in between each rep. Then try only lifting your arms, drawing your shoulder blades down your back as if placing your shoulder blades down into your back pockets. Then try arms and legs together, keep your eyes looking down so you don’t kink your neck.
2. 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.
3. Reverse crunch
Benefits: Strengthens the abdominal muscles, helps to build better posture.
How to do it:
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.
4. Hip/knee 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.
5. 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.
6. 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.
7. 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.
