31 Days to a Better Butt – Day 4 – Clamshells

31 Days to a Better Butt - Clamshells

Butt Fact: Running speed, jumping height, and balance will improve with stronger glutes.

Clamshells

  1. Lie comfortably on your left side with legs and hips bent at a 45 degree angle and stacked one on top of the other.
  2. Keeping your feet together, raise your right knee and squeeze your glutes.
  3. Hold for a second and lower it.
  4. Do 15 to 20 reps and switch sides.
31 Days to a Better Butt - Clamshells 1

Basic clamshell. Make sure to hold them at the top and squeeze your glutes.

To increase the difficulty, place a band just above your knees for more resistance.

31 Days to a Better Butt - Clamshells 2

Bands are available in varying weights to progress the difficulty.

To add even more challenge, raise your body into a side plank on your bottom knee while raising and lowering your upper knee.

31 Days to a Better Butt - Clamshells 3

Side planks work your core and really increase the difficulty of this exercise.

This exercise effectively works the hamstrings and glutes, especially the glute medius. Doing the side plank also engages your core.

31 Days to a Better Butt

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9 Responses to 31 Days to a Better Butt – Day 4 – Clamshells

  1. LABweorc says:

    I have never seen these done in side plank! I’m adding that to my routine TODAY!

    • Marlton Trainer says:

      Awesome! I’m glad there was something new for you. Also, if you add a band to the side plank clamshells, you’re in for a butt-burning treat! Have fun and thanks for visiting!

  2. Janice Wald says:

    Hi Marlton,
    I met you at Danny Ray’s Meet and Greet. I know Danny and Deniza too. I used to do these excercises but not recently. Thanks for your visit to my site this weekend.
    Janice

    • Joan says:

      Hi Janice,
      Yes, i liked all the blogging information you have on your site. I have so much to learn that I read everything I can on the subject. Thank you for commenting.
      –Joan 🙂

  3. chape says:

    I have nominated you for The Liebster Award. You can check my site for the rules or click here: https://chapeblog.wordpress.com/liebster-award/

  4. Kristen says:

    These are all so good!

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