Forget weights—a trainer says this eight-minute pillow workout will help beginners build core strength

Your core is made up of more than just your abs (the muscles responsible for the six-pack shape on the front of the stomach). There are muscles that wrap around your abdomen, stabilize your spine and support your pelvis that also form part of your core.

Some core muscles also lie deep within your trunk and these can be hard to target—which is where a simple exercise aid can make a difference.

Personal trainer Serafina Bnu recently shared a core workout that uses a pillow to switch on the core muscles. As a fitness writer who has tried out her fair share of equipment, I was intrigued by this. Here's how to do the routine—and my verdict after trying it for the first time.

How to do the pillow core workout

The routine takes just eight minutes and Bnu recommends completing each exercise for 45 seconds, twice round.

For best results, avoid speeding through the repetitions. Move slowly and with control to increase your time under tension and build strength more effectively. One of the benefits of Pilates is that it can boost your core strength, but you need to concentrate on having the correct form.

What I thought of the pillow core workout

As a fitness writer, I've tested all kinds of equipment over the years. From dumbbells, to ankle weights, barbells and reformer Pilates machines. Many come with hefty price tags, so I was intrigued to see if a pillow could really deliver an effective workout.

Once I got going, I quickly realized the pillow mimics a Pilates ball. This is a small inflatable ball often used to enhance movements and improve your form. Here’s how it helped:

Glute bridge: Holding the pillow between my legs kept my hips and legs aligned and engaged my inner thighs, ensuring better form and maintaining the intensity.

Toe tap: The pillow increased my range of motion, making the movement more challenging and forcing my abs to work harder.

Pillow press: This was trickier for core activation—I had to intentionally draw my ribs in and squeeze my glutes—but after a few repetitions, I felt my deep core muscles fire up.

Overall, I think using a pillow is simple, accessible and surprisingly effective for beginners to develop core strength. I'll definitely be incorporating a pillow into my future Pilates workouts.