Clamshell exercise: Learn the right way to do this move to strengthen hips

A clam opens and closes its shell, and this motion is used to do the clamshell train. Doing this commonly can strengthen the muscle groups in your decrease physique which are wanted for doing day-to-day actions resembling strolling, and climbing stairs. To carry out this train, you could lie in your aspect and mimic a clam with the assistance of your legs. You may also use a resistance band to do the clamshell train. Learn on to know how one can do the clamshell train to strengthen your hips and extra.

What’s the clamshell train?

The clamshell train is usually carried out on the bottom and sometimes engages the gluteus medius and gluteus minimus muscle groups, that are a part of the outer glutes, says health professional Rhea Shroff Ekhlas. It additionally works the tensor fasciae latae and exterior hip rotators, that are a part of the decrease physique. Once you raise your high knee whereas maintaining your backside leg on the bottom, it resembles a clam.

Clamshell train to strengthen the hips

The clamshell is without doubt one of the finest workouts for strengthening hips and serving to with damage prevention and therapy, in accordance with a 2013 examine revealed within the Journal of Orthopaedic and Sports activities Bodily Remedy. By specializing in the muscle tissue of the exterior gluteal area, the clamshell train strengthens the hip abductors and exterior rotators says the professional. This improves the steadiness and mobility of the hip, reduces the danger of damage and will increase the general power of the hip.

What are the advantages of clamshell train?

The advantages of clamshell workouts embody stronger hips, and better knee and pelvic alignment. Strengthening these muscle groups may also cut back the return of ache and prevent from uncommon accidents related to susceptible hip muscle tissue, says Ekhlas.

How you can do the clamshell train?

To carry out the clamshell train, comply with these steps –

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• Lie in your aspect, straighten your legs and bend your knees at a 90-degree angle.
• Relaxation your head in your lowered arm and place the tip of your hand in your hip for assist.
• Preserve your toes collectively and lift your high knee as excessive as potential with out transferring your pelvis.
• Slowly decrease the kneecaps of the decrease again to the beginning place.

Variations of the clamshell train

Listed here are among the variations of this hip strengthening train –

1. Clamshell train with a resistance band

• Place the resistance band above your knees.
• Do the identical steps as the essential clamshell train, however be sure that the band stays tight.

2. Reverse clamshell train

• Lie in your aspect and stretch your backside arm out alongside the mat.
• Bend your knees at 90-degree angle and stack your high leg on high of the underside one.
• Put your high hand on the ground proper in entrance of you.
• Increase your high foot towards the ceiling along with your knees collectively, after which carry it down.

3. Excessive clamshell train

• Lie in your aspect, ensuring your hips and shoulders are in a straight line. They need to be stacked immediately on high of one another.
• Your high hand ought to be in entrance of your chest.
• Bend your knees and relaxation your head in your outstretched high arm.
• Your knees ought to be collectively and down once you raise your ft.
• Rotate your high knee open, hold your ft up, and convey the highest knee again down.

Clamshell train is nice to strengthen hips, however individuals with a hip or decrease again damage ought to keep away from it. Performing this train with out correct type or regard for medical recommendation can worsen present accidents or result in new ones.