Clam Shell

with Band

-Place appropriate band just above your knees.

-Lie on your side with your head supported by a pillow or yoga blocks. Be careful not to have the height of the pillow or blocks to be too high or low as this can place your neck in poor alignment.

-Flex your hips (as shown in animation) to approximately 50-70 degrees.

-Place arms in front of you (as shown).

-Lift your top knee toward the ceiling while keeping your feet in contact with each other.

-DO NOT allow your hips to roll backwards during the exercise, as this will decrease the effectiveness of the exercise.

-Brace abdominals throughout exercise.

-Repeat execise on other side.

Common Mistakes

-The biggest mistake individuals make is roll their hips back when top knee moves  upward.

If you have the luxury of a trainer, have him/her place hands on anterior hip. Trainer attempts to push top hip backwards while you push forward, this will engage your core and keep hips from moving backwards.