By adding a tubing-band or a mini-band to this simple body weight exercise, you can target glutes and hips even more and increases its effectiveness in toning your lower body.
Clamshell with a mini-band is a great exercise for working the gluteus medius(butt-muscle).
According to a study published in The International Journal of Sports Physical Therapy in September 2011, amogst 18 differnt exercises they analyzed, the tubing band with hip-abduction exercises had about 77% Maximal voluntary muscle contraction (MVIC) of the glutes medius, and 53% Maximal voluntary muscle contraction (MVIC) of the glutes Maximus.
The clamshell targets your glutes, hips and thighs. Perform 3-4 sets and 12-15 repetitions. Use a lighter color band for resistance that way you can focus on proper form.
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How to do the clamshell exercise with mini-band
- Lie on your left side with your left arm under your head for support. Rest your other hand on your hip. Bend your knees to a 45 degree angle. Place above mini-band above your knees
- Keeping your feet together, tighten your abs and spread your knees as far apart as possible. Repeat as many times as possible and then repeat on the opposite side.