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Move of the Week with Heather Chapman: Side Plank with Clam Shell

Sadly, Jana McDermid has left WFCC as she’s moved away… we’ll miss you, Jana! But there’s a new Diva of Demonstration in town: personal trainer and kinesiologist Heather Chapman! She’ll be doing our Move of the Week feature from now on: each week, Heather teaches you the proper form for an important exercise. To book a session with Heather, please call our Promenade location; to work with any of our other personal trainers, just fill out our online form and we’ll be in touch ASAP.

This week’s exercise is the Side Plank with Clam Shell, a side abdominal and glute exercise that requires, and will increase, your spinal stability.

Here’s how to do it:
1. Lay on your side on a mat.
2. Place your arm under your shoulder, keeping your body in one line. Bend your knees at 90 degrees.
3. Keep your core active (pull your belly button towards your spine) and activate your glutes.
4. Lift your hips up to the sky!
5, Keeping your feet together, open and close your knees like a clam.

Repeat 10 to 15 times, or for an endurance version, hold open for 10 to 30 seconds!