Want sexy, shapely arms without looking bulky? Burn the bat wing fat, tone up your triceps, and get that gorgeous arm definition you’ve always wanted. Pillows are a feel-good factor. They are like comforters... something associated with warmth. But did you know that they can also double up as your workout equipment? You could also use a cushion for these exercises. You can workout various muscles and get fit and strong right on your bed or couch to increase mobility. It is also challenging as it is something you have never used before for fitness. There’s no place like home when it comes to workouts and busy people. The unstable surface makes it a great tool for proprioception training. You can workout a few minutes after your morning cuppa coffee or tea in the morning or before you retire to bed. All you need to perform these exercises is a pillow and you can never have an excuse saying, “I don’t have a pillow”. Here are four pillow workout steps that will keep you alive and kicking all through the day.
—The writer is a body transformation expert.
Inner thighs pillow squash:
Workout to tone and strengthen your inner thigh after you sip your morning tea.
Sit on a chair with your feet resting on the floor and knees bent at 90 degrees.
Squeeze a cushion or a hard pillow between your knees and hold it tightly for a minute and release.
Breathe normally. Repeat 15 times.
Inner thighs pillow squash
Great core: Core is the midsection of the body and a powerhouse for all movements. A strong core prevents back injuries and improves performance and daily activity.
Begin in the pushup position.
Place the right hand firmly on the pillow.
Raise left hand straight out in front of you and extend it fully.
Circle your arm in clockwise direction for 30 seconds.
Then repeat for 30 seconds rotating your arms anti-clockwise.
Repeat on the other side.
Great core
Pillow throw: Using your couch teddy, pillow or a cushion you can work your abs, glutes, and thighs at one go and get your heart rate racing.
Place pillow on the floor three feet in front of you.
Stand with feet hip-width apart and abs engaged.
Lunge with the right foot forward, keeping knee behind toes.
Grab the cushion or pillow with both your hands.
Push off the right foot and stand up, lifting right knee while pressing pillow overhead.
Hold for two counts, and lunge to return the pillow to start.
Do this 10-15 times switch sides and repeat.
Pillow throw
Pillow quad strengthener: Quads are the muscles most affected in the majority of knee pains. The knee joint depends on this muscle to stabilise and support. Do these exercises thrice a week to build strength in your knees and quads.
Lie down on the floor with one knee bent and the other one extended flat on the floor.
Fold a pillow in half and place it under the extended leg.
Press down as hard as you can into the pillow and hold for three to five counts and tighten the muscle
Do 25 repetitions and then switch sides.
Pillow quad strengthener
