Top exercise to shape your butt - the clam

Most women have a love-hate relationship with this pilates exercise which shapes and tones the hips and thighs. But more importantly, "the clam" teaches pelvic stability as the leg rotates inward and outward at the hip.

So lie on your side and get ready for the clam!

How?

• Keep your hips and shoulders in a straight line. Bend your knees so that your thighs are at a 90 degree angle to your body.
• Rest your head on your top arm, and stretch out overhead, or bent, whichever is more comfortable. Make sure that your neck is long so that your head is not tipped back or tucked forward.
• Bend your top arm and place your hand on the floor in front of your chest for extra stability if you need to.
• Stack your hips directly on top of each other vertically. Do the same with your shoulders. Use your deep abdominal muscles to keep this alignment throughout the exercise.
• Keep your big toes together as you slowly open your top knee (only as far as you can go keeping your hips in alignment).

• Slowly bring your knee back to the start position.  Complete two sets of  up to 15 repetitions - make sure you change sides!

Too easy?

Once you've mastered the basic clam (keeping your hips in correct alignment), you can try elevating your feet off the floor.