Do Clamshell at home.
Lie on your side, knees bent in front of you, feet together.
- Position
- On your side
- Works
- Glutes
- Level
- Foundation, week 1
- In class
- About 40 seconds
Do it step by step
- Lie on your side, knees bent in front of you, feet together.
- Breathe out. Open your top knee. Keep your feet together.
- Breathe in. Close it slowly.
Hear your teacher cue it
These are the lines I say in your class, recorded for the app. Press play and move with them.
Set upLie on your side, knees bent in front of you, feet together.
Step 1Breathe out. Open your top knee. Keep your feet together.
Step 2Breathe in. Close it slowly.
Feel it, ease it, stay safe
Feel it hereThe back of your top hip opens the knee.
Make it easierOpen only a little.
Watch outKeep your top hip from rolling back.
Find it in your plan
Your 28-day plan unlocks one level a week. Clamshell belongs to the Foundation level, so it joins your classes in week 1. Start it on day 1.
You also do it in these quick classes:
- Lift your glutes, 15 minutes: Work your hips for fifteen minutes: side lifts, bridges and kicks.
- Use your wall, 15 minutes: Lean on your wall or press into it for fifteen minutes.
Your questions about Clamshell
Is Clamshell good for beginners?
Yes. Clamshell sits at the Foundation level, so you meet it in week 1 of your plan. Open only a little.
How long should I do Clamshell?
In a Her Pilates class you hold Clamshell for about 40 seconds. Slow down and keep the breath steady over adding time.
What should I feel in Clamshell?
The back of your top hip opens the knee.
What's an easier version of Clamshell?
Open only a little.
Do Clamshell with a mini you.
Watch her do it first, then move together while I count your breath. Your first class is free.
Pair it with these moves
Hear first when I add a new class.
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