To stay in perfect shape, you don’t always need to head to a fancy studio or even the gym. Turns out, you can fire up your muscles right in the comfort of your own home, and all you need are your warm cozy pillow and a comfy surface to lie on.
Here at zgrnews, we love the idea of a pillow workout. Whenever our head says we have to work out and our heart isn’t ready to leave that soft pillow, we now can have both with this set of exercises that we’ve found. So, take your cushiony pillow, and let’s try them together!
1. Superwoman strength exercise
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.
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 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.
Benefits: This exercise willtone your inner thighs, abdominal muscles, and buttocks.