Clamshell exercise

Posted by on April 11, 2009 under Exercise, Leg and Hip Exercises, fitness | Be the First to Comment

The Clamshell exercise starts out with the student laying on their right side. The right arm holds the head from touching the floor, with the elbow folded so that the wrist is under the ear.  The left arm extends directly down the left side, resting on the hip and holding a weight. Knees are bent almost 90 degrees from the torso and hips, almost as if in a sitting position.  Calves are more than 90 degrees from thighs. Feet aim forward. This exercise maintains body position, lifting the left knee and leg open so that the weight and left arm are lifted. Keep stomach muscles tight and spine neutral. After 10 reps of this exercise, switch sides and repeat for 10 more reps. In future sessions, increase  by 5 reps per session, or increase hold time from 5 seconds to 10 seconds.