How to Do a Pelvic Thrust Abdominal Workout
Pelvic thrusts are not just for dancing anymore--they are also a great way to finish flattening out that belly. If salsa workouts and groove classes leave you cold, try using just the important moves in this straightforward abdominal exercise that only uses one move to strengthen your lower abdominal area using just your body weight.
Instructions
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Lie on your back on the exercise mat. You should be facing the ceiling and your neck and spine should be in alignment. Your arms should be at your sides with your palms facing down. Your toes should be pointing toward the ceiling.
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Raise your legs so that they are perpendicular to the floor. Do this by bending only at the waist and keeping your legs as straight as possible.
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Raise your pelvis as high as possible. Try to keep your legs perfectly straight, and do not press down with your arms any more than is absolutely necessary for balance and stability. Focus on using your abdominal muscles to pull your pelvis upward.
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Lower your pelvis. Do not quite allow your lower body to rest on the floor. Make sure that you do not allow the pull of gravity to make you "fall" back to your original position, but rather use your abdominal muscles to gently lower your body back toward the ground.
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Repeat this exercise as many times as you wish. If you are just learning this exercise, you may wish to do three sets of 20 repetitions each to become accustomed to the movement. As your stamina increases and you become better adjusted to the exercise, you can add repetitions until you reach 50, 100 or even more. Remember, it is better to do a lower number of repetitions correctly than a higher number incorrectly.
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Tips & Warnings
Inhale as you raise your pelvis and exhale as you lower it. This will help you maintain a regular breathing pattern while you exercise and also prevent you from holding your breath for the duration of a set, which prevents you from getting the maximum benefit out of the exercises.
If you feel pain in your neck, back or shoulders, stop exercising and contact your doctor immediately. If you have not done the exercise before, consider working with a trainer to insure that you are doing it correctly.
