The clam, also known as the shell or oyster, is a basic movement that provides a foundation for advanced Pilates exercises. It aims to strengthen the hip abductor muscles, more specifically the posterior fibers of the gluteus medius muscles.

The clam is a beginner-level mat exercise that targets your hips, thighs, and glutes. People suffering from hip pathologies and low back pain often practice it. Once you understand its basics, you will find that this exercise is an effective addition to your lower body workouts.

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How to do the clam in Pilates? Correct form and technique

To perform this exercise, you will need a Pilates mat or a firm, padded surface.

• Start by lying on your side with your shoulders and hips in a straight line.
• Bend your knees and let your thighs form a 90 degree angle. Keep your arm straight or bent, whichever position feels right for you. Rest your head on your arm.
• Keep your neck long and straight so your head isn’t tilted forward or back.
• Now bend your upper arm slightly and place your hand on the mat just in front of your chest for balance.
• Place your hips on top of each other vertically and keep your shoulders the same.
• Engage your abdominal muscles to keep the same alignment throughout the workout.
• Breathe easily. On an inhale, bring your big toes together and slowly rotate your leg in your socket to open your upper knee. Make sure to open your knee as far as possible without shifting your body alignment.
• As you exhale, bring your knee back to the starting position.
• Repeat the exercise 6 times, then switch sides.

You can also start the clam by adding a breathing pattern. To do this, simply follow your breath, then open your knees as you exhale, and as you inhale, close them. Make sure to keep your breathing slow and controlled.

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Some important tips for beginners

Consider using these tips when practicing clams in Pilates.

• If you’re struggling to engage your glutes, you can simply push your heels out as you lift your knee.
• If you feel your legs are dropping too low or above your hips, adjust your position by straightening or bending your knees.
• Always remember to stretch your hip muscles after performing the clam to maintain flexibility and reduce discomfort or pain.

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Benefits of clams in Pilates

The clam helps stabilize your pelvis and also maintains pelvic stability while participating in activities such as walking, jumping, and running, as it helps the hip rotate inward and outward.

This exercise provides support to the lower legs and knees and helps tone the thigh and hip muscles. Clam in Pilates is often recommended in rehabilitation for issues such as lower back pain, knee injuries, and hip problems.

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Common mistakes to avoid

To get the most out of the clam in Pilates, avoid these mistakes.

Doing the exercise at too high a speed:

As with any exercise, you should perform each movement of the clam slowly. Go with a slow speed and perform each movement correctly.

Not keeping your neck steady:

When performing this Pilates exercise, your neck should always be in a neutral position. Don’t move your neck up, down, or to the side – keep it straight so you don’t strain it.

Flex the hip:

Do not bend or roll your hips backwards or forwards when separating your legs.

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Use caution while making the clam

Clam in Pilates is a safe and effective exercise for all fitness levels. However, if you have a hip problem, recently suffered a knee or hip injury, or have had surgery, it is best to consult a doctor before starting this exercise.

You shouldn’t feel any discomfort or pain while doing this exercise, but if you do, stop immediately and don’t continue. If pain persists or worsens, seek medical attention immediately.

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