By: Karolina Starczak

Oct 08, 2009

Forget expensive core strengthening equipment. Try a new budget-friendly approach to target core muscles—pillows. Besides being economical, using pillows for your workout has the advantage of easy throw-it-back-on-your-couch storage. How many other pieces of home décor can promise to tighten the midsection?

In case you missed it, (Shame on you!) during last week’s episode of The Biggest Loser, Jillian mentioned using pillows as part of your workout routine. While attempting many of the shows challenges at home is probably not a good idea, i.e., holding on for dear life to a platform suspended above water, using pillows to improve balance and engage the core muscles is less terrifying and definitely trying. The core, which includes all the muscles found around the trunk of your body, is not only essential for good balance, but it is also crucial for protecting your back from injuries when exercising or performing daily activities.

There are tons of gadgets created to improve balance and stability by engaging core muscles, but the truth is that anything any unstable surface will cause the core muscles to kick in and help the body maintain balance. This is the reason why equipment such as balance boards, stability balls, and the Bosu Balance Trainer cause a wobbling effect. You can get that same wobbling effect by using a pillow or cushion.

When selecting your workout pillow, it’s best to find one that can comfortably fit your feet in the center. You want your foot to wobble, not slip off the side. Different pillows will feel different under your feet depending on how firm they are and the type of fabric covering them. Your best bet is to do a lunge test. Step forward onto the pillow and slowly lunge down. If the pillow flattens out and does not give you enough wobble, look for one that is a little firmer.
 
Once you find your perfect workout pillow, try any of your regular exercise while standing on the it. Any exercise you do from from bicep curls using free weights to lunges and squats can engage your core, if done while standing on an unstable surface. Unless you’re familiar with balance training, perform the exercises slowly and without weights the first few times. Once the core muscles as well as other muscles and tendons around the hip, knee, and ankle become stronger and more accustomed to the unstable surface, you can either add more weights or find a more challenging pillow.

Which of your favorite exercise would you like to try using a pillow?

More on Core Muscles
Are Crunches Hurting Your Back?
Belly Dance for Core Fitness
Moves Made to Target the Core