Transform Your Body in Just 5 Minutes with These 7 Pillow Exercises
Who says you need a gym or fancy equipment to stay in shape? You can ignite your muscles right at home, and all you need is a pillow.
Discover the top pillow exercises that sculpt your arms, legs, glutes, and abs in just 5 minutes. These exercises target key muscle groups, enhancing your core strength and overall fitness.
- Pillow Reverse Crunch HIIT Workout
Benefits: Strengthens abdominal muscles, improves posture.
Lie face-up on a mat or firm surface. Hold a pillow between your knees. Lift your legs straight up, then lift your hips off the floor once they reach 90°. Repeat for 20 seconds.
- Hip Pillow Press HIIT Workout
Benefits: Targets inner thigh muscles, prevents knee pain.
Lie on the floor with toes pointed forward and feet flat. Place a firm pillow between your knees. Squeeze the pillow for 10 seconds, then relax. You can also perform this exercise sitting on a chair.
- Roll Down with Knee Squeeze HIIT Workout
Benefits: Strengthens abs and inner thighs.
Sit up on a firm sofa with knees bent and feet flat. Place a throw pillow between your knees. Lean back, tuck your chin, and slowly roll down. Hold for 4-5 breaths, then roll back up. Repeat 8-10 times.
- Pillow Slides HIIT Workout
Benefits: Strengthens abdominal muscles.
Start in a push-up position with knees on a pillow and a towel under hands and knees. Slide the towel forward until your back is flat, then return to starting position. Repeat for 8-10 reps.
- Kneeling Ankle Squeezes HIIT Workout
Benefits: Strengthens glutes and ankles.
Place hands on a chair or box for stability. Press ankles together and flex glute muscles for 10 seconds. Repeat.
- Quad Sets HIIT Workout
Place a pillow lengthwise under your knee. Pull toes back and push leg down to squeeze the pillow. Hold for 10 seconds and repeat up to 20 times.
- Bridge with Squeeze HIIT Workout
Benefits: Tones inner thighs, abs, and buttocks.
Start on your back with knees bent and pillow between knees. Push up into a bridge, then slowly squeeze the pillow 20 times. Lower pelvis and repeat twice for a total of 3 sets.