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The Beginner's Guide to Pilates

The Clam

Pelvic stability will result in greater hip joint mobility, greater hip tone, and better-toned thigh muscles.

The following exercise can be conducted in sets of 10 to 15 repetitions for each leg:

  1. Lie on your side with your knees bent and your feet in line with your spine. Place your head on a pillow.
  2. While exhaling, keep your together and lift your top knee in an arc, without moving your pelvis.
  3. While inhaling, slowly lower your upper leg.

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