For an industry that pays attention to itself as wellness does, it endures no lack of activities with strange names. So on the off chance that you haven’t just been presented, permit us to acquaint you with another: the clamshell works out.
Demonstrated after different works of art like the shoot hydrant, the clamshell is so named for its likeness to — hang tight for it — a mollusk opening and shutting its shell. Despite the fact that there might be significantly more profound implications here; as any individual who’s at any point attempted to get into a clamshell can let you know, it’s no simple undertaking.
For what reason would it be a good idea for you to attempt it?
In addition to the fact that it is inconceivable for fortifying the hips, glutes, and pelvis, yet the clamshell can likewise assist with forestalling injury and simplicity lower backpressure.
Throughout the years, there have been different exercises focusing on the glutes, with the objective of lifting, fixing. And conditioning your lower half. What a great many people don’t understand is that there are various muscles that make up your back, and every one of them should be worked all together form tone and quality.
The three key muscles of the butt are the gluteus maximus, gluteus medius, and gluteus minimus. While the gluteus maximus normally gets all the brilliance since it’s the greatest of the butt cheek muscles and stunningly the biggest muscle in your whole body. The different gluteus muscles are similarly as significant.
The clamshell exercise can explicitly assist with reinforcing the gluteus medius, which lays on the external edge of the rump and is liable for settling your pelvis. Clamshell activities can assist with adjusting the strong exertion between your inward and external thighs and your pelvic floor. Making balance in the leg and hip muscles assist with forestalling abuse and injury.
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Who should do it?
Hip fortifying activities are particularly significant for sprinters or any individual who plays sports where running is included.
Sprinters can profit by this hip-fortifying activity since they’re bound to be inclined to wounds originating from powerless hips. Most sprinters don’t understand that the reason for most foot, lower leg, and knee torment starts in the hips!
Truth be told, lacking hip adjustment can be the fundamental reason for some running wounds. To forestall such wounds, activities, for example, the clamshell can make a balance between the thighs, glutes, and pelvic floor. Also, this activity feels extraordinary on close hips.
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How to Do the Clamshell Exercise With Perfect Form
- Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.
- Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.
- Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.
- Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.
- Continue for a total of 20 reps, then repeat on the other side.
Make it harder: Loop a resistance band around both thighs, just above your knees.
Benefits of the Clamshell Exercise
How this seemingly simple exercise can be a boon to your body.
Glute Activation
When performing moves like a squat or deadlift in which one of the primary goals is to build glute strength. It’s important to first activate the muscles that will be doing the work. (If you perform a squat and all you feel are your quads burning, this message is for you.) Do a couple of sets of clamshells prior to your squats or deadlifts in order to activate your glutes.
Hip Strengthening
As a general exercise, the clamshell can help strengthen your medial glutes, bringing more power and stability to your hips. This can also translate to a decreased risk of injury throughout the entire lower body. Greater stabilization in agility workouts, and more strength and power in your squat.
Muscle Definition
Another benefit of the clamshell exercise is its effect on muscle shape and development. If you add resistance to the clamshell, 10-plus reps can leave your glutes burning. If you try to maximize this by going for burnout (doing as many reps as you can) or doing multiple sets, you’ll set the stage for defining that muscle group. So anyone looking to tighten up their posterior should make this move a part of their workout routine.