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The Clam: Pilates Tip of the Month
Here at Newcastle Pilates, we believe in giving back a little. With our wealth of fitness knowledge, what better way to do it than share some monthly tips with our very own Pilates fans? Without further ado, it’s time we get clued up on ‘The Clam’.
What Is it?
As a go-to Pilates move, this exercise is seen in everything from Beginners’ classes to the most intensive Elite sessions. So how does it work? First things first, find yourself a handy towel or yoga mat, then lie down on your side. Bend your knees, place one hand on the floor in line with your belly button and the other arm outstretched on the floor away from your head. Position your heels in line with your spine and carefully keep your heels together. Whilst subtly pulling your belly button in towards the spine, open your knee with utmost control, keeping your pelvis aligned before returning the knee back to rest on the opposite knee. Before each movement, take a deep, slow breath in and then out.
How Often?
To kick things off, we recommend beginning with 2-3 sets of 10 repetitions either side, 3 times a day. Whilst this might sound a lot, the more you do it, the more you’ll see the benefits. As you become accustomed to the exercise, it’s vital that you gradually increase the numbers. This typically happens every 3-5 days, with the ideal aim being 3 sets of 20 repetitions on either side, 3 times a day.
What Are the Benefits?
If you’re going to devote yourself to completing 180 daily repetitions on both your left and right side, then you’re well within your rights to ask what the benefits are. Provided you keep up your side of the bargain, then this simple exercise dishes up a medley of fitness perks. Designed to strengthen the gluteus medius muscle, this has the knock-on effect of simultaneously stabilising the pelvis, lower back, hip, knees, and feet. So you see, it really is the small actions that make all the difference.
Of course, with this exercise incorporated into our weekly professional Pilates classes, why not save yourself the trouble and book a session today? Alternatively, if you have any questions, concerns or general enquiries, feel free to contact our team on 0191 284 9111.
