Clamshell (postnatal)

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, head on your arm or a pillow, feet together, hips stacked.
2. Breathe out, gently draw the lower belly in and open the top knee without the pelvis rolling back.
3. Breathe in and lower slowly.
4. Do 10-12 reps, then change sides.
5. General exercise information, not medical advice: check with your doctor, midwife or a pelvic health physiotherapist before starting (usually at the 6-week check, later after a caesarean). Stop for pain, heavy bleeding, leaking, a feeling of heaviness in the pelvis, or the belly doming or bulging along the middle.

Muscles worked

Main: glutes
Supporting: obliques