How to Perform the Pillow Squeeze (Pilates)

 The pillow squeeze is a well-known Pilates exercise and is often used towards the end of a Pilates session. It works your inner thighs and pelvic floor muscles.

Steps

1. 
   1
   Lie on your back. Bend your knees and have your feet flat on the floor, parallel and in line with your hips. Your arms should be down the sides, relaxed, palms facing down. Relax your neck and shoulders. Place the hard cushion between your knees.

   • If you need a small cushion under your head, add this.
2. 
   2
   Breath in (inhale). Pull up your abdominal muscles.
3. 
   3
   Breathe out (exhale). As you exhale, draw your navel to your spine, all the while squeezing hard on the cushion between your knees, using your knees. You must be careful not to arch your back or allow tension to form in the shoulders, neck, or back.

   • Only the knees should move.
4. 
   4
   Breathe in to release.
5. 
   5
   Repeat 10 to 30 times.