NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 1

Clamshell

Lying on your side with knees bent, open the top knee like a clamshell while your feet stay together.

Working (red)
Outer hip
Helping (amber)
Buttocks
Do
2 to 3 sets of 10 each side
Rest
30 to 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Hip pain when lying on your side? Put a folded towel under the hip, or skip it. Reflux? Not within 2 hours of a meal.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Lie on your side with your knees bent in front of you. Head on your lower arm, feet together, hips stacked.
  2. Put your top hand on the floor in front of your chest. Tighten your stomach.
  3. Keep your feet touching and lift the top knee. Open only as far as you can without your hips rolling back.
  4. Close slowly. Finish one side, then turn over.

Where your hands and feet go

Feet
Knees bent in front of you, heels in line with your buttocks, one foot resting on the other. Your feet stay touching all the time.
Hands
Bottom arm stretched along the floor under your head. Top hand flat on the floor in front of your stomach for balance.
Body
Hips stacked one above the other. Your waist stays still.
The movement
Only the top knee moves. It opens upward like a book, then closes.

Watch out for

  • Hips rolling backward as the knee opens.
  • Feet coming apart.
  • Rushing. Slow and small is better.

Make it easier

Open the knee only a little.

Make it harder

Hold the top for 3 to 5 seconds.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026