How should I do the side-lying clamshells exercise while pregnant?

To do the side-lying clamshells exercise during pregnancy, lie on your left side with knees bent and spine in a neutral position. Stack your hip bones on top of each other. Exhale forcefully and/or draw your belly button in toward your spine to engage your abdominals and stabilize your spine and pelvis.

Put your fingers on the back of your hip to monitor contraction of your muscles. Keep your top heel resting on the bottom heel, and raise your right knee to create an arc. Don't allow your pelvis to roll back or your back to arch.

Feel your hip muscles turn on under your fingers. We want them to contract for as long as possible. Lower your knee about 1/4-1/2 inch, and then raise it up again.

You should feel the muscles under your fingers working hard. Continue to raise your knee up and down while you maintain the contraction. Stop if back or hip pain occurs or you are unable to maintain good form.

Perform 5-15 repetitions or until fatigued. Switch sides.

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