Pillow Talk with Mira Hoss

Pillow Talk with Mira Hoss

This is not your typical pillow talk. Whisper sweet nothings into your pillow while working up a sweat! Mira Hoss has prepared an arm workout you can do at home with no equipment needed other than a pillow.

Why use a pillow to exercise your arms?

Do you remember when you were a kid and the best thing you did was pillow fight with your siblings? Pillow fights apparently are good for more than just annoying your parents. They get the blood flowing through your body, target some great muscle groups and, even, work up some sweat. We give you full permission to show this workout to your parents with a satisfying “I told you so!”

Working out with a pillow is a great way to keep a piece of your beloved bed with you while you exercise. Laying in bed all day is great and all, but it won’t get you those sexy Michelle Obama arms you want. This workout proves that you *can* get the best of both worlds: sleeping and exercising!

For this Pillow Talk, find yourself somewhere comfortable away from fragile things. For a total body workout, repeat each of the below circuits 3-4 times with minimal rest in between exercises and up to 1 min break after each round.

Let’s get pillow talking!

Pillow Talk Circuit #1

Exercise #1 Isometric Squats


  • Stand as tall as you can with your feet about shoulder-width apart while holding the pillow with both hands. 
  • Point your toes forward. 
  • Push your hips back, bend your knees, and lower your body until your upper thighs are parallel to the floor.
  • Take 4 seconds to find your deepest squat and 4 seconds to come up without fully standing up.

Do 15 reps.

Exercise #2 Pillow Slams


  • Stand tall, feet hip-width apart, pillow over your head.
  • Slam pillow down from overhead into the ground between the legs.
  • Keep a neutral spine as you go down. Try not to round your back.
  • At the bottom, imagine being in a squat position: push the knees out and keep both entire feet on the ground.
  • Your arms should swing behind you at the end of the movement.
  • After you slam the pillow, pick it up keeping the same neutral spine. And repeat.

Do 20 reps.

Exercise #3 Sumo Squat to Lunge


  • Stand with your feet wide, toes pointing out. Hold the pillow in front of your chest at arm’s length with both hands, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Twist your body to the side while keeping the pillow up, bend your knee and lower the body down until the back knee is a few inches from the floor.
  • Push back up, keeping the weight in the heel of the front foot.
  • Repeat on the other side.

Do 15 reps. Both sides count as one rep.

Exercise #4 Table Top Bridge


  • Sit on the mat with your fingers facing away from you with about 30 cm between your butt and your heels. Place the pillow between your knees.
  • Press through your glutes as you lift your butt off the floor, coming into a tabletop position.
  • Keeping your spine straight, crease at your hips to lower your pelvis down.
  • Bring your butt back between your hands while you hover over the floor.

Do 15 reps.

Exercise #5 High Knees


  • Stand with your feet hip-width apart. Hold the pillow above your head with both hands stretched out.
  • Lift up your left knee to your chest
  • Switch to lift your right knee to your chest.

Do 30 reps. Both legs count as one rep.

Pillow Talk Circuit #2

Exercise #1 Elevated Crunches


  • Start laying on your back and elevate your feet off the floor with a 90 degree bend at your hips and your knees.
  • Move the pillow over your head while you lift your back off the floor and place it on your elevated knees.
  • Lay back down on your back with your legs elevated.
  • Crunch to grab the pillow and place it behind your head when you go back to starting position.

Do 12 reps. Every time the pillow reaches your knees is counted as one rep.

Exercise #2 Boat Variation 


  • Start in boat pose with your hands firmly on the mat facing forward and lean back on your tailbone. Place the pillow between your ankles, knees bent hovering over the floor.
  • Elevate your legs until they are straight, keeping a firm grip on the pillow.
  • Bring your legs back into the initial position.

Do 15 reps.

Exercise #3 Russian Twists with Pillow Throws 


  • Sit on the ground with the pillow. Your knees should be bent and your feet off the ground. 
  • Throw the pillow into the air, twist to your right, and catch the pillow.
  • Repeat the same motion to the left.

Do 15 reps. Both sides count as one rep. You can go for regular Russian Twists for an easier option.

Exercise #4 Stand-Up Sit-Ups 


  • Start by sitting down on the floor and holding the pillow with both hands.
  • Push yourself back with enough force to lay down on your back with your legs straight over your head.
  • Push yourself back and stand up.
  • Repeat. 

Do 10 reps. You can go for regular Sit-Ups for an easier option.

Check the video above to work out with Mira! Wasn’t this fun?! You can check Mira’s Instagram @mirahoss for more!

If you tried this workout or have any questions, don’t hesitate to reach out to us.

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