hi I'm Suzy with fit sugar and today I'm going to teach you the clam series which is a great exercise for working your upper outer thighs and your low glutes and it will give you a shapely tush so you're going to start lying on your side and then bring your knees and hips to 45-degree angles you're going to reach your top pelvis away from your head to bring your bottom waist off the floor this is side lying neutral and you want to maintain this position throughout the entire exercise so for the clam all you do is lift your top knee up keeping your heels together and lower it down without moving in the pelvis or the torso focus on the tops die bone rolling back in the socket to create the motion that should really help you connect to your low glutes the key to this exercise is to keep the pelvis and the torso stable while the knees moving now let's get wild under the crazy clam variation so you bring the knees together in the heels apart and then the heels together and the knees apart knees together heels apart heels together knees apart while during this variation you want to make sure you're maintaining a stable core and with this bigger range of motion you're using your low glutes even more you should start to feel a burn and that's good that's what we want now if you thought that clam was crazy wait till you try the advanced variation in a side plank so you come onto your elbow lift your pelvis up really pull your waist away from the ground and from this position you're just going to start your clams lifting the knee up and lowering it down all the while you want to stay stable in your pelvis and your torso and that's why this variation also works your core while sculpting do 10 repetitions in each position and call it a day to keep working out with bit sugar TV