Non-Traditional Pilates: Clam Shell

Video Transcript

"Alright more alternative Pilates, I'm going to show you the clam shell. This is very important that you follow the perfect alignment in this. Keeping the engagement in the spine and the ribs. Inhale and exhale, staying engaged. Your supporting foot is going to be a bit diagonal so that the heel follows a slight diagonal to the back. One hand will come down. Now the hand that comes down, needs to be using the thigh as a table. If you were to release your shoulder your hand should swing freely. Make sure your weight is over the supporting leg. The arm can either stay on the leg, I like to tuck it in kind of out of the way. Staying engaged, we're going to lift the leg parallel to the floor. From here and down. Lift and down. Now the more you engage the easier the movement is. Alright from the parallel and back down. And it's easier when you are not doing it quite as slow and try to do eight counts. Stay engaged your buttock is slightly forward and the shoulder is rolled back with the engaged ribs. And that's how you do the clam shell."