The clamshell exercise is so named because of the way your lower body resembles a clamshell while you do it. Clamshell exercises are used in physical therapy clinics, Pilates classes and as part of general strength and toning routines. You can do the clamshell with no equipment and very little space.
Basic Technique
The basic clamshell technique calls for you to lie on your side with your knees slightly bent and legs and ankles together. You can lay your head on an outstretched arm during the exercise. Place your other hand on your hip, and then open and close your knees like a clam. Keep your feet together throughout the movement and move slowly to work all of the muscles involved.
Resisted Clamshells
For an added challenge, you can add resistance to the clamshell in a couple different ways. First, set up in the normal clamshell position, but hold a weight plate on the outside of your top thigh or knee with your top hand. Move your legs up and down slowly and allow the weight to supply resistance. Another way is to loop a short resistance band around the lower part of each leg so it acts like a rubber band between your legs as you open and close.
Applications
The clamshell exercise serves various functions, including strengthening your hips and outer thighs, stabilizing your pelvic muscles and toning your buttocks. You can shift your position slightly to stress one aspect over the others, or just stay in one position and take what comes as far as muscle contraction goes. The clamshell exercise is also used by some therapists to reduce lower back pain.
Clamshell Ball Crunch
There is another exercise that places your body in a different position, but is also referred to as the "clamshell." The clamshell ball crunch has you situated on your back with a stability ball held firmly between your lower legs. Place your hands behind your head, and then bring your upper and lower body together at the same time, resembling the motion of a clamshell.
