Marguerite Ogle is a freelance writer and experienced herbal wellness and also life coach, who has been teaching Pilates for much more than 35 years.

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Kristin McGee is a certified personal trainer and also currently teaches yoga and meditation because that Peloton. She is also certified in Pilates and by the national Association of sporting activities Medicine." data-inline-tooltip="true">Kristin McGee, CPT

Kristin McGee is a certified an individual trainer and also currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the national Association of sporting activities Medicine.


The clam is a popular and easy Pilates mat exercise. The is a straightforward movement the is a good introduction for beginners and also provides a structure for more advanced Pilates exercises. The Pilates clam is an extremely easy come do. When you get into the rhythm, girlfriend will find it to it is in a an excellent addition to your workout the targets your hips, thighs, and also those all-important glutes.


Pilates shell is a an easy exercise that begins to tone the hips and thighs. It additionally teaches pelvic stability as the foot rotates inward and also outward at the hip. This practice is calling on your deep 6 hip muscles. This smaller and also lesser-known i know well muscles assist with the motion of her legs and hip, produce pelvic movement and are crucial to the overall health and also integrity of your hip.

Clam will aid you build the strength and also flexibility you require in more complicated side-lying exercises. You will require the exact same skills—pelvic stability, shoulder stability, abdominal muscle control, and also moving the leg independent that the pelvis—when you move on to exercises prefer the side kick series.

The shell is often prescribed in physical therapy for human being who have knee pain together it activates the muscles required to support good knee function. That is additionally used in rehabilitation after complete hip replacement and hip fracture.

Lie on your side v your hips and shoulders in a directly line.Bend her knees so that your thighs room at a 90-degree angle to her body.Rest your head ~ above your peak arm together it is stretched out overhead, or bent, whichever is much more comfortable. Make sure your neck is lengthy so the your head is no tipped back or tucked forward.Bend your peak arm and also place your hand ~ above the floor in former of her chest because that extra stability.Inhale and also keep your large toes with each other as you gradually rotate your leg in the hip socket so the the top knee opens. Open up the knee only as far as you can go without disturbing the alignment of her hips.Exhale and slowly carry your knee earlier to the start position.Repeat the clam five times, then readjust sides.

Too lot Speed

As with any kind of Pilates exercise, you should perform the seashells smoothly and also with control.

Straining Neck

Your neck need to be in neutral place so you don"t strain it. Her neck must not move during this exercise.

Modifications and also Variations

The seashells is the foundation for other Pilates exercises whereby you will certainly lie on her side. Finding the perfect balance to save your body aligned is crucial and it is essential to exercise the shell as frequently as friend can. As soon as you do discover your comfort zone v the clam, you can start to build on it.

Up because that a Challenge?

Begin by including a breath sample to your clam routine. Follow your breath and also open her knees as soon as you exhale and close them once you inhale. Store your breath slow and steady and follow this pattern with a gentle rhythm.

The clam and high clam are both start Pilates exercises. When you are acquainted with the clam, friend will desire to move onto the high clam. The distinction is not far-ranging and friend will discover that it is likewise a good workout for her thighs.

Lie on your side with your hips and also shoulders in a straight line. Stack your hips and shoulders directly on height of each various other vertically.Place your peak hand top top the floor in front of your chest.Bend her knees so that your thighs space a little an ext open 보다 a 90-degree angle.Rest your head on your outstretched peak arm.Keep her knees together and also down together you lift your feet, together, far from the mat.The within edges of her feet remain together as you turn the top knee open.Keep her feet up but bring the optimal knee ago down to sign up with the bottom knee.Repeat the open and also close through resistance 6 times.Rest and also repeat.Change sides and also repeat.

You can add a theraband roughly your knee to rise the load on the hips for either shell or high clam.

The seashells squeeze and also reverse shell are similar to the clam. Instead of lifting your knee, friend will store your knees together.

Lie in the same place as the clam and also place a pillow in between your knees.As you slowly exhale, tenderness squeeze the pillow through your knees.On your inhale, relax the pillow.Repeat this 5 times, then adjust sides.
Lie in the same position as the clam.Keep your knees together and also slowly lift your shin and foot upward (your clam is open up to the rear) together you exhale.On her inhale, progressively lower your shin and also foot.Repeat this 5 times, then readjust sides.

Safety and Precautions

This practice is generally safe because that most people to perform. If you have had actually recent hip or knee surgical treatment or injuries, discuss any exercise through your doctor. You need to not feel any pain during the exercise. If girlfriend feel any kind of pain, release and do no continue.

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