Exercising at home has recently become a practically essential part of daily life. If you want to get great results and strengthen your whole body, even if you can’t use the fitness equipment at the gym, the following 10 pillow exercises are a great way to get back in shape.

Strengthening exercises with a pillow

A series of these exercises will help you stretch and strengthen every muscle in your body. They are relatively simple exercises requiring only a few repetitions, the set is designed to completely cover the muscles important for good posture and eliminate the uncomfortable soreness of long sessions.

  1. Abdominal Balance

This exercise strengthens the muscles of the spine and buttocks. It is performed as follows:

Lie on your stomach.
Put a pillow between your knees.
As you exhale, press your knees and buttocks together, holding the position for 5 seconds.
Repeat the exercise 5 times, leaving 5 to 10 seconds of rest between each repetition.
Next, lift your torso and slowly pull your arms back.
At the same time, lift your legs and try to get them as close to your hands as possible (keep your head down so as not to strain your spine).

  1. Simplified Bridge

The simplified bridge exercises are suitable for strengthening the inner muscles of the thighs, buttocks and abdomen. The exercise is performed according to the following procedure:

Lie on your back and bend your legs at the knee.
Put a pillow between your knees.
Place your hands palms down along your torso.
Raise your pelvis to rest on your shoulders – your torso, buttocks and thighs should be level.
In this position, push the pillow down (20 times).
Then place the pelvis back and press the knees against the chest (this will free the spine).
Repeat the whole thing 3 times.

  1. High pelvic lift

The high pelvic lift exercise is ideal for strengthening the abdominal muscles and helps improve posture. The procedure for performing the exercise is as follows:

Lie on your back and bend your legs at the knee.
Insert the pillow between your knees.
Raise your legs slowly until your thighs are perpendicular to your torso.
Then lift the pan as much as possible.
Hold the position for at least 20 seconds.

  1. Penguin Pose

This exercise is designed primarily to relieve stress, while also helping with good posture and strengthening the hips. It is performed in the following manner:

Sit down and place the pillow in front of you.
You lie down on the pillow and bend one leg under you, pull the other behind you.
Place your arms straight out on both sides of the pillow.
Begin to gradually raise your head and chest.
Move your arms toward the pillow with your palms up and stay slightly bent at the elbows.
Hold the position for about 3 minutes.
Switch legs and repeat the exercise.

  1. Strengthening the knees and hips

With this exercise, you can effectively prevent knee pain and strengthen the hip area. The procedure is as follows:

Lie on your back and bend your legs at knee level.
Insert a pillow between your knees and press it for 10 seconds.
Then release the knees.
You can repeat the exercise several times, it can also be done on a chair.

  1. Biceps strengthening

This exercise mainly strengthens the hands – arms and wrists. It is performed in the following way:

Lie on your stomach and place a pillow in front of you.
Raise your torso and place your hands palms up on the pillow.
Press and release your wrists.

  1. Abdominal Strengthening

Another exercise to strengthen the abdominal muscles and inner thighs is done sitting on the couch, as follows:

Sit on the couch with your feet on the floor (knees bent) and your back straight.
Put a pillow between your knees.
Lean back, rest your hands on the underside of your thighs under your knees and lower your chin to your chest.
Squeeze the pillow and roll back with your arms outstretched so your scalp is resting on the back of the couch.
Hold for 5 deep breaths in position.
Repeat the exercise 10 times.

  1. Towel Exercises

This exercise is designed primarily to strengthen the abdomen. The procedure for this is as follows:

Prepare two pillows under your hands and one under your knees.
The exercise starts on all fours with your back bent up.
Move your knees on the towel forward and backward at the same time (10 times).

  1. Ankle Strengthening

The exercise is suitable for strengthening the buttocks and ankles. It is performed in the following way:

Put a chair and a box in front of you.
Kneel in front of the chair and place a pillow between your ankles.
Arm yourself and place your arms on the box on the chair.
Press your ankles together and spread your buttocks apart.
Hold the position for 10 seconds.
Repeat the exercise 10 times.

  1. Simulated stair walking

This exercise relaxes the ankles and leg muscles. It is performed as follows:

Lie on your back with one leg bent at the knee.
Put a pillow under the knee of the other leg.
Squeeze and release the foot (20 times).
Then rotate the legs.