Strength training exercises can be done with a variety of equipment. If you do not have access to a gym, you can get a great workout with a stability ball. In addition to performing basic crunches and core exercises, use your ball to incorporate thrust exercises into your workout. Thrust exercises combine core strength with an extra thrust movement. The thrust portion of the movement gives you a chance to further tighten and strengthen your muscles.
Pelvic Thrust
Adding the unstable surface of the stability ball to the standard pelvic thrust exercise makes it more challenging. The thrust works your hamstrings, abdominal muscles and quadriceps. Lie on the floor with your feet on your stability ball. Start with your knees bent. Begin by slowly rolling the ball away from your buttocks. As you roll the ball with your heels, straighten your knees. Lift your hips off the floor, tighten your buttocks and abdominal muscles and straighten your body out. Only your shoulders, head and upper back are in contact with the floor. Hold your hips up for a count of two, then lower your hips to the ground and roll the ball back toward your buttocks. Repeat 10 to 15 times.
Squat Ball Thrust
New York University's Langone Medical Center recommends the squat ball thrust for abdominal and leg strength. You can feel and see the effects of this challenging exercise. Begin by lying over the ball and walking your hands forward until your upper body is in midair and your lower legs are on the ball. Roll the ball toward your head using your legs and keeping your hands in place. When your legs are bent and your toes are on the edge of the ball, thrust your legs back into your original position. As you improve, do the thrust with one leg at a time.
Straight Leg Lift With Thrust
The straight leg lift is a difficult exercise on the ground, and performing it on a stability ball adds to its difficulty, says ActivTrax. Place your ball near a piece of heavy gym equipment or a sturdy stair railing. Sit on your ball and roll your buttocks forward until your back is resting on the ball. Grab the railing or equipment with your hands and lift your legs off the floor. Slightly lift your head toward your chest and contract your abdominal muscles. Thrust your legs upward until they are perpendicular to the floor and your feet are pointing to the ceiling. Lift your hips and hold for a half-second. Slowly lower your legs and repeat several times.
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