This move, the clam, is a very effective, easy to do postnatal exercise that targets the outside of the bottom which typically loses strength and tone during pregnancy.

The glutes (bottom) become weaker due to the extra weight your body is carrying but also as it’s likely you are or were sitting down more as your pregnancy progressed.  A weak muscle is a flabby muscle so by strengthening it you tone it up for a pertier backside!  The clam is one of my favourite postnatal exercises as it also helps improve the long suffering pelvic floor. Combine it with the hip lift, one of the other postnatal exercises from TheBeezKneez Hive which you can view here.

The Clam

Postnatal exercise; The Clam, start position

Postnatal exercise; The Clam, start position


  1. Lie on your right side with the hand of your lower arm supporting the back of your head.
  2. Bend your knees & bring them slightly up towards your chest so they are at a 45 degree angle to your hips.
  3. Lift your feet up off the floor, keeping your heels together & your feet flexed.
  4. Look down your body & be sure to have your ankles in line with your hips. You should have your knees together & your hips & ankles stacked on top of one another to avoid leaning forwards or backwards.
  5. Place your left hand on the top of your left hip.
Postnatal exercise; The Clam. How to do.

Postnatal exercise; The Clam. How to do.


  1. Exhale & draw your belly button in towards your lower back.
  2. Open out the top (left) knee toward the ceiling, keeping your feet together & your hips stacked.
  3. Inhale & lower the knee back towards the bottom knee.
  4. Keep a slight gap between the knees before opening the top knee out again.

How many?

2 sets of 8 – 10 on each side.

Do you want to know the best exercises to do to tone your mummy tummy that you can do at home? This free exercise guide shows you 7 easy postpartum exercises you can do in your pyjamas, to tone your mummy tummy. Download your free copy instantly here or click the image below.

Your free exercise guide is an e-book. It will be delivered instantly to your inbox.

7 exercises front cover


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Consult your doctor or health professional and follow all safety instructions before beginning any exercise program. Results may vary. Exercise and the correct nutrition are necessary to achieve and maintain muscle tone and weight loss. Bump and Beyond by Vicky Warr is a registered trademark of Bump and Beyond by Vicky Warr Ltd., ©2022 Bump and Beyond by Vicky Warr. All rights reserved.

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