CLAM Exercise

• Also known as CLAMSHELL exercise.
• CLAM exercise engages your hip flexors and the muscles of your buttocks, and also helps in improving overall stability in your pelvis and core.

How to do CLAM Exercise (clamshell exercise)for hip and buttock muscle?

1. Lie down on your right side, and bend your hips and knees for about 45 degrees. Extending your right arm so that it is in line with your body,  rest your head on it. Now bend your left arm at the elbow and place your left hand on the floor in front of you.

2. Keep your neck straight and your hips and shoulders inline, your feet touching,  contract your core, and start lifting the knee of your left leg, rotating it at your hip.

3. Lift your left knee as far as you can take it while keeping your hips aligned. Bring your knee back down to the starting position slowly.

4. Repeat for 5 times initially and then do it on the other side. You can increase the number gradually as your strength increases.

You can further strengthen the muscles by performing CLAM exercise (clamshell exercise) with a Resistance band

HOW TO DO CLAM (CLAMSHELL) EXERCISE WITH BAND?

1. Lie down on your right side, and bend your hips and knees for about 45 degrees. Extending your right arm so that it is in line with your body,  rest your head on it. Now bend your left arm at the elbow and place your left hand on the floor in front of you.
2. Tie a band around your knees as shown above. Ideally, the band should be placed above your knees to add resistance to your movement.
3. Keep your neck straight and your hips and shoulders in line, your feet touching,  contract your core, and start lifting the knee of your left leg, rotating it at your hip.
4. Lift your left knee as far as you can take it while keeping your hips aligned. Bring your knee back down to the starting position slowly.
5. 
   
6.  Repeat for 5 times initially and then do it on the other side. You can increase the number gradually as your strength increases.