Primary muscles: Inner thighs
Secondary muscles: Hips, glutes, outer thighs
Equipment: Soft ball
REVERSE CLAMSHELL INSTRUCTIONS
1. Lie on your side with your knees slightly bent, one leg on top of the other and place a soft ball between your thighs.
2. Keep your feet together and squeeze the ball with your inner thighs.
3. Release the ball, repeat, and then switch sides.
PROPER FORM AND BREATHING PATTERN
Keep your upper body stable, tighten your core and maintain a neutral spine. Exhale as you engage your inner thighs and squeeze the ball, and then breathe in as you release the ball and relax the muscles.
The reverse clamshell is a modified version of the clamshell exercise that targets the inner thighs and helps to sculpt and tighten the muscles. This move also strengthens the outer thighs, tones the glutes and helps to stabilize the pelvic muscles.
SETS AND REPS
Do 1 to 3, 30-second sets on each side. If you wish to target the outer thighs, you can place a resistance band around both legs or hold a weight on the outside of your top hip.
To calculate the number of calories burned doing the reverse clamshell, enter your weight and the duration of the exercise:
RELATED LOWER BODY EXERCISES
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Side lunge to curtsy lunge
Alternating side lunge
Side lying hip abduction
Wall sit plie calf raise