B.
C. Tap Knee, Then Foot
Keeping your right leg suspended in the air, rotate your right knee to tap the floor, then rotate your right foot to tap the floor. Keep your toes pointed the entire time.
C.1
C.2
ADVANCED:
Hold your hands in a prayer position, and/or place and squeeze the ball behind your bent knee throughout the exercise
.
P
HYSIQUE
57 T
IP
Don’t be afraid of discomfort in your glutes. If you feel numb at the end of the set, you’ve done it correctly!
CLAM
With its laser-like focus directly on the outer seat, the Clam is an awesome way to cinch and smooth the saddlebag area. Break out your pencil skirts!
MUSCLES TARGETED:
Abductors, adductors, obliques
The Setup
Lie down on your left side with your left arm extended under your head and your right hand on the floor in front of your chest for support (in the workouts, we’ll do both sides). Bend your knees in toward your chest (try to bring them to a 90-degree angle with your upper body).
Lift your feet off the floor, keeping knees on the floor and your feet together. Keep your shoulders and hips stacked on top of each other, and press your right palm into the floor to engage your obliques.
Now, keeping your toes together, lift the top right knee above your right hip so that your legs open like a clam. This is your starting position.
VARIATIONS
A. Pulse Top Knee
Keeping your toes together, lower and lift the top knee in small, controlled movements, about 2 or 3 inches.
B. Knees Together, Then Apart
Keeping your toes together, bring your top knee all the way down to the bottom knee and then bring it back up to your starting point.
As you do this, you may feel your top hip sliding back behind you—don’t let it!
