Clamshell Variations for your glutes and core!

It’s another edition of Feel Good Flow and this week I’ve got some sweet tunes for you!

Not only have I upped my video editing skills but I’ve got some glute exercises that are also next level!

The thing about the glutes is that our modern lifestyle along with pregnancy can leave our butt muscles underused and weak…think too much sitting, not enough moving.

There are actually 3 muscles that make up the glutes and they are super important because they provide support and stability to our pelvis and spine. When the pelvis is adequately supported our pelvic floor and deep abdominal muscles (the transversus abdominis) are happy and can work optimally.

When the muscles around your pelvis aren’t working as well as they could then it’s common for the pelvic floor muscles to try and pick up the slack. Which leaves them overtaxed, stiff, gripped and not able to meet the demand placed on them from pregnancy or even little bouts of extra pressure like sneezing or jumping.

So for this week’s Feel Good Flow I’ve got 5 clamshell variations that are sure to get your glute, core and pelvic floor muscles firing and actual working happily together.

A few pointers:

• The key here is to keep your pelvis still through these movements. So imagine a wall behind you, to try and keep your pelvis from rolling back as you lift your top leg.

• Press firmly down into the leg or foot that is supporting you. This will help you feel more stability and help with balance.

• Do the lifting motion on the exhale (you can see that I’m doing that in the video) to encourage pelvic floor and abdominal engagement. On the inhale, allow your belly and pelvic floor to relax and expand.