Clam

How to Teach the "Clam" Pilates Exercise, Including 15 Modifications, 10 Teaching Tips, a 30-Minute Workout Plan, and FAQs

Greetings fellow Pilates teacher or serious student. My name is George Watts. I'm the creator of the Online Pilates Lesson Planner.

The "Clam" Pilates exercise is an excellent way to strengthen the glutes, improve hip stability, and enhance overall lower body function.

In this blog, I’ll explore how to teach the Clam exercise, provide 15 modifications to suit different fitness levels, and offer a 30-minute workout plan incorporating this exercise.

5 Teaching Steps for the Clam Pilates Exercise

Step 1: Start Position
Lie on your right side with hips and knees bent at 45 degrees. Extend your right arm in line with your body and place a folded towel under your head for support.

Step 2: Hand Placement
Keep your left hand on the floor in front of you, opposite your belly button.

Step 3: Core Engagement
Engage your core, keeping neck straight and hips aligned.

Step 4: Lift Knee
Lift your left knee as high as possible while keeping feet together.

Step 5: Repeat
Lower and repeat on the other side.

10 Teaching Tips for the Clam Pilates Exercise

Tip 1: Core Engagement
Ensure students engage their core to maintain stability throughout the exercise.

Tip 2: Hip Alignment
Emphasise keeping the hips stacked and aligned to prevent rolling back.

Tip 3: Controlled Movements
Encourage slow and controlled movements for maximum muscle engagement.

Tip 4: Range of Motion
Guide students to lift their knee only as high as they can maintain proper form.

Tip 5: Breathing
Remind students to breathe steadily and avoid holding their breath.

Tip 6: Shoulder Relaxation
Keep shoulders relaxed and away from the ears to prevent tension.

Tip 7: Focus on Glutes
Direct attention to the glute muscles, feeling the engagement with each lift.

Tip 8: Small Movements
For beginners, small movements can be just as effective.

Tip 9: Avoid Overextension
Instruct students to avoid overextending the knee lift, which can lead to improper form.

Tip 10: Consistency
Encourage consistency and regular practice to build strength over time.

15 Modifications for the Clam Pilates Exercise

Modification 1: Mini Clam
Perform a smaller range of motion for beginners or those with hip issues.

Modification 2: Resistance Band
Place a resistance band above the knees for added resistance.

Modification 3: Side Lying Leg Lift
Extend the top leg straight for a variation that targets different muscles.

Modification 4: Clam with Ankle Weights
Add ankle weights for increased resistance.

Modification 5: Elevated Clam
Perform the exercise with the feet elevated on a small cushion or block.

Modification 6: Seated Clam
Perform the exercise seated with feet together and knees opening to the sides.

Modification 7: Standing Clam
Try the clam in a standing position with a slight squat.

Modification 8: Pilates Ring
Use a Pilates ring between the knees for added resistance.

Modification 9: Single-Leg Clam
Lift one leg at a time for a more focused exercise.

Modification 10: Clam with Hip Bridge
Combine the clam with a hip bridge for a compound movement.

Modification 11: Clam Pulses
Add small pulsing movements at the top of the knee lift.

Modification 12: Clam with Leg Extension
Lift the knee and extend the leg straight out, then return to start.

Modification 13: Supine Clam
Lie on your back with feet together and knees opening to the sides.

Modification 14: Clam with Foot Lift
Lift the feet off the ground while performing the clam.

Modification 15: Dynamic Clam
Move from side to side in a flowing motion.

30-Minute Workout Plan With the Clam Pilates Exercise

Warm-Up:

Exercise 1: Spinal Rolls
Begin with spinal rolls, standing tall and slowly rolling down your spine to touch your toes, then rolling back up.

Exercise 2: Cat-Cow
Cat-cow stretches on all fours, alternating between arching and rounding your back.

Exercise 3: Hip Circles
Finish the warm-up with hip circles, rotating the hips in both directions to loosen up.

Main Workout:

Exercise 4: Clam
Start with the Clam exercise, focusing on slow, controlled movements.

Exercise 5: Modified Clam with Resistance Band
Incorporate a resistance band above the knees for added challenge.

Exercise 6: Plank to Downward Dog
Move into plank to downward dog, lifting your hips into downward dog and returning to plank.

Exercise 7: Clam with Ankle Weights
Perform clam with ankle weights to increase resistance.

Exercise 8: Bird-Dog
Perform bird-dog on all fours, extending opposite arm and leg and switching sides.

Exercise 9: Clam Pulses
Add small pulsing movements at the top of each clam lift.

Exercise 10: Side Plank
Transition into a side plank, holding for a period and focusing on core engagement.

Exercise 11: Clam with Leg Extension
Combine the clam with a leg extension for added challenge.

Exercise 12: Bridge Pose
Move into bridge pose, lying on your back and lifting your hips into a bridge while engaging glutes and core.

Exercise 13: Seated Clam
Finish the main workout with seated clams for a different challenge.

Cool Down:

Exercise 14: Child’s Pose
Start with child’s pose, sitting back on your heels and stretching your arms forward.

Exercise 15: Thread the Needle
Move into thread the needle, sliding one arm under the opposite arm while resting your shoulder and head on the mat.

Exercise 16: Seated Forward Fold
Transition into a seated forward fold, sitting with legs extended and reaching forward to hold your feet or shins.

Exercise 17: Supine Twist
Finish with a supine twist, lying on your back and bringing one knee across your body into a twist.

Exercise 18: Deep Breathing
Conclude with deep breathing, sitting comfortably with eyes closed and taking deep breaths in through your nose and out through your mouth.

All these Pilates exercises are available within the Online Pilates Lesson Planner.

Clam Pilates Exercise FAQs

What muscles does the Clam exercise target?
The Clam exercise primarily targets the gluteus medius and gluteus minimus, as well as the hip stabilisers.

Can I do the Clam exercise if I have hip pain?
Yes, but it is important to modify the exercise and consult with a healthcare professional to ensure it is safe for your condition.

How often should I perform the Clam exercise?
For best results, add the Clam exercise into your routine 2-3 times per week.

What if I can't lift my knee very high?
Focus on maintaining proper form and gradually increase your range of motion over time.

Can I do the Clam exercise during pregnancy?
Yes, the Clam exercise is generally safe during pregnancy, but always consult with your healthcare provider before starting any new exercise.

Should I use resistance bands for the Clam exercise?
Using resistance bands can add challenge and intensity to the exercise, making it more effective.

What are the benefits of the Clam exercise?
The Clam exercise helps to strengthen the glutes, improve hip stability, and enhance overall lower body function.

Can I do the Clam exercise if I have knee pain?
Yes, the Clam exercise is low-impact and can be modified to reduce strain on the knees.

Is the Clam exercise good for runners?
Absolutely. Strengthening the glutes and hips can help improve running performance and reduce the risk of injuries.

What is the proper breathing technique for the Clam exercise?
Inhale to prepare and exhale as you lift your knee, maintaining steady and consistent breathing throughout the exercise.

Conclusion

Teaching the Clam exercise in Pilates requires attention to form and engagement of the hip and glute muscles. By adding modifications, you can tailor the exercise to different fitness levels and needs.

The Online Pilates Lesson Planner offers over 1000 Pilates pre-filled exercises and over 100,000 pre-filled Pilates workouts. Users can create their own Pilates workouts in under 5 minutes.

Happy teaching!