It helps you get stronger and more stable.

This exercise improves how well your hips move.

It helps you balance better.

It makes your outer thighs look and feel better.

It's good for all fitness levels, from beginners to experts.

It makes your workouts better and helps you move better in everyday life.

To do the exercise, lie on your side with your knees bent and feet together.

Keep your lower body in a straight line and lift your top knee upwards, keeping your feet together. This is the 'clam' part.

Then, keeping your top leg lifted, extend it out to the side, then bring it back. This is the 'kick' part.

Remember to keep your hips still and your core tight throughout the movement.

Repeat this on both sides for a good workout.

It makes your glutes stronger. The gluteus medius and minimus muscles, which are on the side of your hips, get a good workout, helping to shape your buttocks.

This exercise improves hip flexibility. You'll be able to move your hips more easily and through a wider range of motion.

It helps with core strength. To do the exercise properly, you need to use your core muscles to stay balanced, making your midsection stronger.

Your outer thighs will get toned. This exercise works the muscles on the outside of your thighs, leading to a more defined leg shape.

It's good for all fitness levels. You can easily adjust the difficulty to match your fitness level, whether you're a beginner or advanced.

Core power: Tighten your tummy muscles. This keeps your body steady while you move.

The Clam: Slowly lift your top knee, keeping your feet touching. Imagine you're opening a clamshell. Pause for a moment at the top, then gently lower your knee back down.

Add the Kick: Once your knee is down, extend your top leg straight out behind you. Keep your hips still – don't let them roll forward or backward.

Return to the Clam: Bring your leg back to the starting position (bent knee, feet together).

Repeat the steps: Do 10 to 15 of these clam and kick movements on one side. Then, turn over and do the same on the other side.

Important tip: Move slowly and carefully. Focus on using your buttock muscles (your glutes) to do the lifting. This makes the exercise work better.

Bodyweight Side Lying Inner Thigh Raises: This exercise mainly works the inner thigh muscles. It also helps strengthen your glutes (butt muscles) and core (middle body). Because it improves hip stability and flexibility, it's good to do alongside Side Lying Clams and Kicks.

Bent Leg Side Kicks: This focuses on the muscles on the outside of your hips (hip abductors) and your glutes. It helps you get stronger sideways and improves your balance. Better balance can also make you better at Side Lying Clams and Kicks.

Standing Side Kicks: This exercise is more active and uses the same muscles as the others. It's great for building leg strength and how well you can move. It improves balance and coordination, making it a useful exercise.

All these exercises are good for building stronger legs and a more stable core. Try them to find what works best for you!

Alternate Heel Touch Side Kicks with Squats: This combines squats and side leg lifts. You'll work your legs, bottom, and tummy muscles. It also helps you balance better and become more flexible.

Invisible Chair Pose: Imagine sitting in a chair without one! This bodyweight exercise strengthens your legs, hips, and core. It's great for balance and stability.

Lying Hip Circles: This exercise helps your hips move better and strengthens your bottom and tummy muscles. It also improves flexibility in your hips.

These exercises all work your lower body in different ways, keeping your workouts fun and interesting. Experiment to find what you like best!

Go slow and steady: Don't rush! Slow movements help you feel the muscles working and make the exercise more effective. Focus on control, not speed.

Keep your hips still: Your hips should stay in line with your body. Avoid letting them tilt back or twist. This keeps the exercise focused on your hip and leg muscles.

Lift your knee high and stretch your leg fully: Make sure you get the full movement. A high knee lift during the clam and a full leg extension during the kick make the exercise more effective.

The Side Lying Clam and Kick exercise is great for making your hip and thigh muscles stronger. Stronger hip muscles help you move better in everyday life, like walking and climbing stairs.

Improve your balance:

This exercise helps improve your balance and stability. Better balance means you're less likely to fall and get hurt.

Easy to learn, easy to do:

The Side Lying Clam and Kick is simple to learn and you can do it almost anywhere. You don't need any special equipment.

Works multiple muscle groups:

It doesn't just work your hips and thighs. It also helps strengthen your core muscles, which are important for good posture and overall body strength.

Great for all fitness levels:

Whether you're a beginner or more experienced, you can adjust the exercise to fit your fitness level. You can do more or fewer repetitions, or hold the position longer.