The muscles involved in a pelvic thrust are also known as the core muscles, which include the gluteals and hamstrings, along with the muscles of the low back, the abdominal muscles, and the muscles of the pelvic floor. Working these muscles is relatively easy and requires minimal equipment.
Supine Hip Lift
Lie on your back on the floor or on an exercise mat. Place your arms at your sides, with the palms on the floor next to your hips. Place your feet flat on the floor, directly beneath your knees. Pressing into the floor with your hands and feet, exhale as you tighten the hamstring and gluteal muscles and press your pelvis upward toward the ceiling, extending the hips fully at the top. Pause briefly, then exhale as you slowly lower the hips to the floor. Begin with 12 to 15 repetitions, then gradually increase until you can do 25 consecutive repetitions.
Stability Ball Pelvic Thrust
Lie on your back and place your heels on top of a stability ball, about hip-width apart. The ball should be close to the hips, but the knees should be pulled in toward the chest, not resting against the ball. To a four count, roll the ball away with your heels until your knees are straight on count 1, lift the hips off the floor and straighten the hip joint on count 2. On count 3, lower the hips to the floor, and on count 4, draw the knees back toward the chest. Repeat this sequence 15 to 25 times.
Stability Ball Bridge Lift
Sit upright on a stability ball with your feet planted directly beneath your knees, about hip-width apart, arms crossed at the chest. Draw your navel in toward your spine and walk forward, letting the ball roll up your spine, laying down one vertebra at a time. Continue walking forward until only your shoulder blades and the base of your skull rest on the ball. Maintain a "bridge" by lifting your pelvis toward the ceiling, keeping the feet planted directly below the knees. Inhale as you lower your hips toward the floor, then exhale as you thrust back up toward the ceiling. Pause briefly at the top, then repeat 15 to 25 times.
Posterior Pelvic Tilt
Lie on the floor with bent knees about hip-width apart, feet planted below the knees. Place your hands palms down next to your hips. Exhale and contract the abdominal muscles as you tighten the gluteals, rolling the hips toward your rib cage. Hold briefly, then inhale and release, rocking the pelvis back toward the floor, arching the low back slightly at the bottom of the move. Repeat 15 to 25 times.