THE CLAM

The Clam focuses on pelvic stability and glute activation. The aim is to try to disassociate your legs from your hips and move one whilst keeping the other absolutely still. This means activating the muscles in and around your buttocks and thighs and switching on your core to keep your torso stable. It should be done slowly and methodically, moving through each movement to its maximum without losing form. There are 3 variations each targeting a different area of the glutes. At the beginner level you want to focus on keeping your hips stacked on top of each other and your spine in neutral. You want to really feel your legs moving separately to your body. 


THE CLAM I

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1a. Start lying on your side, knees bent to 90 degrees, a rolled up towel supporting your neck so your spine stays in neutral. Make sure your hips are stacked one on top of the other and that you keep your top hip pushing forward. Breathe in to prepare.

1b. Breathe out, keep your toes touching but open your top knee towards the sky ensuring your hips stay stacked. Open your knee as far as it will go without rolling backwards and squeeze your bottom. Breathe in, return to the start position.

Repeat 15 times then move on to Clam II staying on the same leg.


THE CLAM II

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2a. Start lying on your side, knees bent to 90 degrees, a rolled up towel supporting your neck so your spine stays in neutral. Make sure your hips are stacked one on top of the other and that you keep your top hip pushing forward. Lift only your feet off the ground keeping your legs squeezing together. Breathe in to prepare.

2b. Breathe out, keep your toes touching but open your top knee towards the sky ensuring your hips stay stacked. Open your knee as far as it will go without rolling backwards and squeeze your bottom. Breathe in, bring your knees back together but keep your feet elevated.

Repeat 15 times then move on to Clam III staying on the same leg.


THE CLAM III

3a. Start position same as 1a. Breathe in to prepare.

3b. Breathe out, keep your toes touching but open your top knee towards the sky ensuring your hips stay stacked. Open your knee as far as it will go without rolling backwards and squeeze your bottom. 

3c. Breathe in, extend your top leg towards the sky at the same angle as your top thigh. Draw your kneecap up your thigh and squeeze your bottom keeping your hips stacked.

Breathe out, without shifting in your hips, bend your knee back to position 3b. Breathe in, return to start position.

Repeat 15 times then switch to the other side and start at The Clam I.