At Home “Pillow” Workout
You don’t need fancy equipment to get a good workout at home. Sometimes, all you need is to get a little creative. For this workout, all you need is a small pillow. I typically use a square, decorative pillow. For large pillows, try folding them in half to make them fuller and more manageable.
Do each exercise below for :30 seconds each, followed by a :10 seconds rest in between:
Pillow step over squats – right
Chest squeezes
Pillow step over squats – left
Pushup to pillow pass under
Bridge with inner thigh squeeze
Pillow pass crunch
Repeat circuit 3 times for a full body circuit!
Exercise Guide:
Pillow step over squats: Place your pillow on the floor and stand to the left of it. Take a lateral step over the pillow, so that the pillow is between your feet. Perform a single squat, then stand and bring the feet back together on the left-hand side. In the circuit, lead with one leg at a time.
Chest squeezes: Hold pillow between your hands at chest height with elbows wide. Squeeze the pillow between your hands as hard as you can, focusing on engaging your chest.
Pushup to pillow pass under: Start in plank position, with the pillow placed under the right hand. Perform one pushup. Once you return to plank position, grab the pillow with your left hand, and pull it across to the left side. That’s one repetition! Pushup up again and grab the pillow with the right hand to bring it to the right side. Continue in this way, alternating hands.
Bridge with inner thigh squeeze: Start on your back with your knees bent, feet on the floor, and the pillow squished between your knees. As you bridge up, squeeze the pillow between your knees to engage your inner thighs. Reverse the movement, relaxing the knees, then dropped the hips back down to the starting position.
Pillow pass crunch: Just like the previous move, you’ll start on your back with knees bent and feet on the floor. Start with the pillow in your hands. Crunch up and pass the pillow to the knees. Keep the pillow in place while you lie back down. Crunch up again and grab the pillow, returning to your back. Continue crunching up and passing the pillow between your hands and knees. To increase intensity in this move, hover the legs out straight to 45 degrees. When you crunch up, pass the pillow to and from your feet.
Make sure you start with a warmup first!