Home Lifestyle Health 7 exercises you can do using only a pillow

7 exercises you can do using only a pillow

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You don’t have to go to the gym all the time to stay in shape. As a result, you can exercise your muscles in the comfort of your own home and all you need is a pillow and a comfortable surface to lie on. How to train with a pillow? In our article with both visual and written explanation…

strength exercise
How: Lie face down.


Your belly button should be approximately in the middle of the mat. Put a pillow between your knees. Start on exhalation, bring your ankles together as you exhale, squeeze your glutes and lift your legs while keeping them straight, hold for 5-10 seconds, repeat 5 times. Rest for 5 to 10 seconds in the middle of each rep. Then try lifting just your arms, pulling your shoulders down from your back like you’re putting your shoulder blades in your back pockets. Then try on your arms and legs together, keeping your eyes looking down so you don’t twist your neck.

Benefits:Strengthens hip and ankle muscles.

Pillow compression bridge exercise
How: Start on your back with your knees bent and the pillow in the middle of your knees.


Raise your hips and create a bridge. Keep your ribs in line with your pelvis. Raise your pelvis, gently squeeze the pillow 20 times. Lower your pelvis and bring your knees to your chest and relax your back.

Then repeat twice for a total of 3 sets.

Benefits:This exercise strengthens the abs and hips.

How: Lie on your stomach on a mat or hard padded surface.


Hold a pillow between your knees. Lift your legs up. When your legs reach 90°, lift your hips off the ground. Repeat this movement for 20 seconds.

Benefits:Strengthens abdominal muscles, helps create a more proper posture.

pigeon movement
How: Put a pillow on the floor.


Lie down on your pillow. Bring one knee under your chest and leave the other leg right behind you. Then push your hands forward to lift your head, chest, and shoulders. Relax your arms on the pillow. Close your eyes and rest here for 3 minutes, then switch legs.

Benefits:This exercise helps stretch the hip area, improve posture, and lower cortisol levels, relieving tension.

Knee Pillow Plank Exercise
How: Get on the floor.


With your feet flat on the ground, your toes should point forward.

Your hips should be bent and in line with your hips. Your knees are bent 90° and directly over your feet.

Place a firm pillow directly between your knees and squeeze the pillow for 10 seconds before it loosens. You can also do this exercise sitting in a chair.

Benefits:Helps strengthen the knees by working the inner thigh muscles and prevents knee pain.

handshake exercise
How: Put your elbows on a pillow.


Make a fist and squeeze slowly. Then slowly open your palms and relax.

Benefits:Squeezing your hands helps strengthen the muscles in your wrists and biceps.

Pillow exercise to melt belly
How: Sit on the sofa with your knees bent, your feet flat on the seat cushion, and your back straight.


Put a pillow between your knees. Lean back, quickly grab the backs of your thighs below your knees, and keep your chin tucked into your chest. Squeeze the pillow as you slowly move down until your arms are straight and your head is almost on the couch behind you. Take 4 to 5 deep breaths. Then slowly come back. Repeat 8 to 10 times.

Benefits:The workout strengthens the abdominals and inner thighs.

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