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.
- Lie on your right side with the hand of your lower arm supporting the back of your head.
- Bend your knees & bring them slightly up towards your chest so they are at a 45 degree angle to your hips.
- Lift your feet up off the floor, keeping your heels together & your feet flexed.
- 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.
- Place your left hand on the top of your left hip.
- Exhale & draw your belly button in towards your lower back.
- Open out the top (left) knee toward the ceiling, keeping your feet together & your hips stacked.
- Inhale & lower the knee back towards the bottom knee.
- Keep a slight gap between the knees before opening the top knee out again.
2 sets of 8 – 10 on each side.
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