How to Do a Pelvic Thrust on an Exercise Ball

The lower to middle body should be a part of every workout schedule. Targeting the pelvic region of the body helps build overall strength, by creating a stronger foundation. The pelvis is critical for walking, running and even standing, so making it stronger will help make other physical activities easier and more efficient. Here's how.

Things You'll Need

• Exercise ball
• Dumbbell or other free weight

Instructions

1. 

   Sit on the exercise ball as if it is a chair. Roll backward on the ball until it is located just between the shoulder blades. Your legs should be bent at the knee with thighs running parallel with the ceiling. Your feet are planted on the ground, bent at the knee with the body parallel to the ceiling.

2. 

   Take a dumbbell or other free weight and place it on the lower stomach or near the pelvic area of the body. Rest it on a place where it will stay for the entire movement.

3. 

   Dangle your arms freely on the side, but not touching the floor. Balance the weight/ dumbbell on the body and the body on the exercise ball.

4. Pressing the bottom of the feet on the floor, slowly lift the pelvic section of the body toward the ceiling. Thrust the pelvis upward, using the legs as a stabilizer, but letting the pelvis do the lifting.

5. Repeat this move for 8 reps. Also, hold at the up motion and do small impulses, lowering the pelvis a few inches and quickly pushing upward, back toward the ceiling.

Tips & Warnings

• An exercise ball can be replaced by a bench. All the movements remain the same.

• Stop any exercise movement that causes a sharp pain. The pelvic thrust can cause discomfort, take it slowly and stop if there is pain in the back.