10 Exercises You Can Do With a Pillow
1. Superwoman strength exercise.
How to do it: Lie on your stomach. Your belly button should be approximately within 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.
Benefits: Prevents the spine from curling forward, strengthens the muscles of buttocks and ankles.
2. Bridge with squeeze.
How to do it: Start on your back together with your knees bent and therefore the pillow between your knees. Push up into a bridge. Keep your ribs aligned together with your pelvis. Raise your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and convey your knees to your chest to round and relax your back. Then repeat twice for a complete of three sets.
Benefits: This exercise will tone your inner thighs, abdominal muscles, and buttocks.
3. Reverse crunch.
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 ground . Repeat this movement for 20 seconds. Benefits: Strengthens the abdominal muscles, helps to create better posture.
4. Pigeon pose.
How to do it: Place a pillow on the ground . Kneel down during a tabletop position over your pillow. Bring one knee under your chest and leave your other leg straight behind you. Then walk your hands forward to lift your head, chest, and shoulders. Relax your arms on the pillow. Close your eyes and relax here for 3 minutes, then switch legs.
Benefits: This exercise helps to stretch the hip area, improve posture, and lower cortisol levels, relieving stress.
5. Hip/knee pillow press.
How to do it: Lie on the ground . Your toes should be pointed straight ahead, together with your feet flat on the ground . Your thighs should be in alignment together with your hips, together 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'll do that exercise while sitting on a chair too.
Benefits: It works your inner thigh muscles, so it helps strengthen your knees and prevents knee pain.
6. Hand squeeze.
How to do it: Put your elbows on a pillow. Make a fist and squeeze slowly. then gently open your palms and relax.
Benefits: The squeeze helps train your wrists and bicep muscles.
7. Roll down with knee squeeze.
How to do it: On a firm sofa, stay up together with your knees bent, feet flat on the couch cushion, and back straight. Place a cushion between your knees. Lean back, grasping the rear of your thighs slightly below the knees, and tuck your chin toward your chest. Squeeze into the pillow as you slowly avalanche until your arms are straight and your head is nearly on the couch behind you. Hold for 4 to five deep breaths. Then slowly roll copy . Repeat 8 to 10 times.
Benefits: The exercise strengthens the abs and inner thighs.
8. Pillow slides.
How to do it: Start during a push-up position together with your knees down on a pillow and a towel underneath both hands and knees. Engage your core and slide the towel call at front of you until your back is flat. Return to the starting position. Repeat. Complete 8 to 10 reps.
Benefits: This exercise helps strengthen your abdominal muscles and build muscle in those areas.
9. Kneeling ankle squeezes.
How to do it: Set a chair or box up front of you and place your hands thereon for stability. Ideally, the chair or box should come up to about your waist. Position the chair in order that your arms can touch it naturally and you are doing not need to stretch to succeed in it. Press your ankles together and flex your gluteal muscles. Take a breath in once you begin squeezing and let it go once you release your muscles. Hold this motion for about 10 seconds.
Benefits: It strengthens your gluteal (buttock) and ankle muscles.
10. Quad sets.
How to do it: Place a pillow lengthwise under your knee. Pull your toes back and push your leg right down to squash the pillow. Hold for 10 seconds and repeat up to twenty times. you ought to feel your thigh and glute muscles during this exercise.
Benefits: This exercise may be a great start line if you've got difficulty squatting, climbing stairs, or balancing on one foot. Practice this routine 1-2 times per day to assist rebuild the essential strength in your knees.