Clamshell (prenatal)

Pre/postnataleasyrepsno equipment

Lying on one side with the knees bent and the feet together, the top knee opens like a shell and closes again, keeping the pelvis still; it strengthens the deep buttock muscles.

How to do it

1. Lie on your side with the hips and knees bent, a pillow under the head, feet together, hips stacked.
2. Breathe out and open the top knee as far as you can without the pelvis rolling back.
3. Breathe in and lower slowly; keep the feet touching.
4. Do 10-12 reps, then change sides; stop if it bothers the hips or pubic bone.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Main: glutes
Supporting: obliques