Movement · Moving Through Pregnancy
The Shell
Sideline Series · Move 5 of 16
Why this one
The heart of the work — the clam wakes up the glute medius, the deep hip stabilizer that supports your changing posture and carries you through pregnancy.
8–10 reps
Breath — Inhale to lengthen the spine · Exhale to fold back into the shell
How to do it
Lie on your side, knees bent and stacked at 45 degrees, heels together. Keeping your feet touching and pelvis still, open the top knee toward the ceiling, then lower with control.
Keep in mind
Keep the hips stacked — don’t let the pelvis roll back.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →