Hula hoop diastasis recti. A mini tummy tuck that only addresses the loose skin may cost between $4,000 and. Hula hoop diastasis recti

 
 A mini tummy tuck that only addresses the loose skin may cost between $4,000 andHula hoop diastasis recti Hernia with diastasis recti

The German Hernia Society (DHG) and the International Endohernia Society (IEHS) recently published a definition and a classification of DRA. Concentrate. When the infant is relaxed, you can often feel the edges of the rectus. . Skip the weighted hoop if your diastasis recti (DR) is still healing. Shaped like a hula hoop, it feels like a less embarrassing Shake Weight that also has a. However, there are exercises you can do. Many symptoms that occur with diastasis recti can appear to be akin to that of a hernia. Diastasis Recti Abdominis. DRA is a separation of the muscle flaps of. 5. If you have diastasis recti, also known as abdominal separation, you may be wondering if hula hooping could be a fun and effective way to treat it. A gap of four to five fingertips is considered severe diastasis recti. After four pregnancies, including two with complications, I have been left with pretty severe. Diastasis recti is the separation of the right and left straight abdominal muscles. Diastasis recti—or diastasis rectus abdominis, as it is known in medical terms—is a common condition that develops when the two portions of the outermost abdominal (stomach) muscle separate. Hula hooping is also a great low impact workout, meaning there is minimal stress on your joints and muscles. I usually recommend waiting at least 6 to 12 weeks before checking for a diastasis recti. SCOLA (Subcutaneous OnLay endoscopic Approach) is an example of this technique, described here in standardized technique. Get in a comfortable starting position. The most common symptom of diastasis recti is a pooch or bulge in your stomach, especially when you strain or contract your abdominal muscles. 2014 Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. TVA Exercises For Diastasis Recti. Most DRAM procedures are performed during abdominoplasty or for cosmetic reasons and consequently not covered by the public healthcare system in Sweden. the increase in width of the linea alba with a separation between the paired recti muscles above the normal distance, represents a very common occurrence, at least in the minor degrees of widening [1,2]. Mota, P. To investigate the efficacy of exercise intervention using a real-time video conferencing platform (ZOOM) on inter-recti distance, abdominal muscle thickness, static trunk endurance, and maternal quality of life, 37 women with diastasis recti between six months and one year postpartum were randomly divided into the online (n = 19) and. They have been used by children and adults since at least 500 BC. Rectus abdominis diastasis (RAD; diastasis recti, divarication of the rectus abdominis, abdominal muscle separation) is an anatomic term. You can do it pretty much anywhere (all you need is a hoop and a little bit of space) and. “I often tell women, ‘Go grab a big heavy scarf and wrap it around. Diastasis recti is a topic that is, unfortunately, very near and dear to my heart. e. It will take more than one or two belly dancing classes per week to burn the calories necessary to lose weight and get a flatter stomach. Ring Fit is another utter oddity that’s fundamentally Nintendo: a literal ring that helps you to get fit. This muscle runs in twin swaths, one on the left side and one on the right, from the middle of your rib cage down to your pelvis. Lift your hips up until they are in line with your body. Numerous studies have described the prevalence of DRA was between 27 and 100% [1, 3, 4]in the middle and late of pregnancy respectively, 30–68% in the postpartum period [4–7]. Risk Factors, Functional Implications and Resolution. Supine spinal flexion (that means curling up from lying on your back) engages and shortens the ‘six-pack’ abdominal muscle or Rectus. 82 Diastasis of recti abdominal muscle in pregnancy or delivery (DRAM) May 2020 Diastasis recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. During pregnancy, the two large muscles that run down either side of your stomach area split apart as your uterus expands and pushes against them. The most notable symptom of diastasis recti is a noticeable pooch in your stomach. It’s common for people with diastasis recti to get the condition confused with a hernia. 2016. e. 6 However. ‌ Hold a dowel or a broomstick across your upper back. This creates a gap in the midline of your abdomen anywhere from the pubic bone to the base of your ribcage. Diastasis recti abdominis. The prevalence during pregnancy is about 30–70%. However, the principles of healing a Diastasis are straightforward: 1) Become aware of your posture, both when sitting and standing. Treatment typically lasts between four to six weeks, with patients coming in for an average of 1-2 sessions per week. A separation of >2. The more fingers you can fit in the gap, the wider the gap and the more severe the. Healing your diastasis will take time. The gentle motion is awesome for your legs, hips, glutes, AND arms since it’s impossible to hula hoop with your arms relaxed. 2. While lifting your upper body slightly, as if to do a crunch, use two fingers to gently push down into the center of your stomach just above your belly button, at your belly button, and just below. If you can get your weight down to 150 lbs you will have a successful. While I was jumping through hoops to get my insurance to cover seeing a physical therapist, I began searching for way to heal at home. This review examines whether divaricated recti should be repaired and tries to establish if the inherent co-morbidity associated with surgical correction outweighs the benefits derived. C-section mamas might also experience diastasis recti, a condition where the muscles in the abdomen split. However, your abdominal bulge is likely to be from your weight. 6 Hula hooping. 4. Diastasis recti: A condition characterized by a separation between the left and right side of the rectus abdominis, which is the muscle covering the front surface of the chest (abdomen). Diastasis recti—or diastasis rectus abdominis, as it is known in medical terms—is a common condition that develops when the two portions of the outermost abdominal (stomach) muscle separate. If I relax completely, I still look a. This often leads to a bulge where the intestines and fat in the belly push against that gap in the muscles. The mommy pooch workout is designed as a free 7-day exercise program to kick start the restoration of your core muscles. Rectus diastasis (RD) is defined as the widening of the linea alba and the separation of the rectus abdominis muscles by more than 2 cm at the midline []. Diastasis Recti: Definition, Causes and Treatment Read More » 6 Hula hooping. It is ideal for providing support and recovery for women's postpartum waist and pelvic area after delivery, including C-sections. 08 became effective on October 1, 2023. The separation between your stomach muscles will usually go back to normal by the time your baby is 8 weeks old. Diastasis recti: How to spot a diastasis (Mummy Tummy) and the best ways to fix it. Hula hoop can help assist in diastasis healing! The hula hoop engages all of our abdominal muscles. This allows your organs to. Common lore posits the creators of the plastic hoop. Healing Diastasis Recti Years Later: 8 Top Tips. 3D rib breathing as Though this may seem like a simple task, breathing mechanics are really important when healing a diastasis recti. like you are using a hula-hoop. Auoxer’s Weighted Hoop is our top pick for a lightweight hoop that’s ideal for beginners, especially those with a smaller frame. improved blood flow. Click Here to Download a PDF of the Entire 12-Week Cycle Diastasis recti is a thinning of the tissue that connects the two sides of the rectus abdominis. Objective:The purpose of this study was to determine and describe intervention techniques used by physical therapists to address diastasis recti abdominis (DRA) in postpartum women. Apply consistent pressure: Note the pressure you apply when you test. 10 reps/side. A support belt can also help if you have unhealed diastasis recti (the separation of abdominal muscles) from a previous pregnancy, which leads to hip and back pain when your belly expands, because the belt helps to pull the baby up and into the pelvis, says Hydeman. Gently exhale and then lift your head. Stand with one leg forward and a hula hoop around your waist, holding it against the small of your back. We aimed to investigate the management and. Note, although pregnancy is the primary cause of diastasis recti, anything. 08 may differ. How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lie flat on your back with your knees bent. URIEL Maternity Belt – Breathable & Comfortable Pregnancy Support (2X-Large) The product is ideal for providing support and comfort during. Place your hands on your thighs. Treatment for diastasis recti usually involves pelvic floor and deep stomach muscle exercises. Lift your head and neck just slightly off the floor while you press down with your fingers. In men, diastasis recti can occur from gaining excess weight. . It occurs when the right and left sides of the rectus abdominis muscle (i. Expect to spend at least 6 months to accomplish your goal. . Exhale as you lift your head and shoulders off the ground as if youre doing an abdominal crunch. Shop for standard hula hoops or weighted hula hoops online. To have a true diastasis, the gap must be at least 2. When you take up hooping, you are learning a new technique and naturally won’t have as much control over the hoop. e. Gently exhale and then lift your head. Pilates Table Top or The Hundred. Let’s start by answering a few common questions. Personal trainer and postpartum exercise expert Charlie Launder suggest keeping these five points in mind before you begin. Invagination when the abdominal muscles are contracted. Myth 6 : You have to wear a corset. Diastasis recti is the separation of your rectus abdominus (your ab muscles) at the midline. The weight can come either from muscle—which is why many heavyweight powerlifters and bodybuilders have “guts”—or from excess fat deposits. "For men, the most common condition is related to obesity," he says. Diastasis rectus abdominis is a separation of the left and right sides of the outermost abdominal (stomach) muscle. Done right, crunches may be fine with a diastasis recti, once you’ve established function again with foundational exercises. • A visible and palpable (detected by touch) separation of the rectus abdominis muscle. Diastasis recti pretest was found to be 3. Depending on the experience of the surgeon, the location you are in, and the extent of the repair, the surgery cost can range between $6,900 and $19,000. This article. Teaser . 4. Place arms at your sides with palms facing down. Many women report a bit of a “pooch” if they are having issues generating tension there post partum, and it can improve with proper physio and mindful loading. RD manifests as a protruding midline due to the gradual thinning and widening of the linea alba, often combined with ventral abdominal wall laxity []. Diastasis of rectus abdominis (DRA) is a condition defined as a separation of the rectus abdominis from the linea alba [1, 2]. 27th March 2020 - 27th March 2021 one year transformation! I have lost a total o. Acquired RAD can result from any number of conditions that weaken the linea alba, resulting in. Particularly in men over 40, diastasis recti is an increasingly common problem that is caused largely by visceral fat. This separation actually happens in all pregnancies as the abdomen changes shape to. Understand the Issue. Diastasis recti occurs when your abdominal muscles separate along the midline. According to the. Growing evidence that diastasis. It's speifically for helping diastasis recti/ab muscles and pelvic floor (my issue is PF!). I recommend alternating this workout with our advanced bodyweight diastasis recti workout video to avoid workout boredom. This exercise focuses on your obliques. In some cases, the gap closes on its own postpartum, but when the gap exceeds 2. Diastasis recti, also called abdominal separation, is a thinning and widening of your abdominal muscles that may develop as your stomach expands. Engage your abs to draw your belly button in while you slowly lower one leg towards the floor, maintaining the bend in your knee. As a result, the linea alba, a connective tissue, becomes thin and widens with abdominal wall muscles. Place your fingers on your belly button, pointing towards your pelvis, and press down. This tissue is called the linea alba. Practice appropriate breathing patterns: Though this may seem like a simple task, many people do not practice proper breathing patterns. Press two of your fingers into the flesh around your belly button. They will be able to direct you to your Physiotherapist. 2. 1, 2 The incidence of DRA, which is about 46. The amount of separation can vary. 1. I recommend alternating this workout with our other diastasis recti workouts videos to avoid workout boredom. They could cause undue stress to the incision and prevent the scar from healing properly. Here’s how to do it. Diastasis recti abdominis (DRA) is a common occurrence in postpartum women, and it is unclear what types of nonsurgical interventions are most effective in preventing and/or reducing it. Sustained pressure on the abdominal wall is the main cause of DR. Separation of these muscles. Traditional/advanced abdominal exercises. Diastasis recti (DR) is an abnormality of the anterior abdominal wall, characterized by a separation of the rectus abdominis muscles along the linea alba. 30. One versed in postpartum issues and pelvic floor therapy will be of most use to you. See full list on my. It takes time, but most people can strengthen their core muscles and improve symptoms – even years later, and without diastasis recti surgery (aka a tummy tuck)! 2. Workout Equipment: A pilates ball. On the contrary, a certain amount of pressure in the abdomen is needed so that the core can assist in accelerating,. It has its onset during pregnancy and the first weeks. Diastasis recti abdominis (DRA) is the excess separation of the rectus abdominis along with stretch and thinning of Linea alba (LA) that may occur due to any functional or mechanical disturbance in the walls of abdomen or the complete body []. 001 which is highly significant. Introduction. It happens to every pregnant woman. Technically, an operation that serves to repair diastasis recti is known as a tummy tuck or abdominoplasty. 96. 12 reps. Gently tap your heel on the ground and then use only your core muscles to lift the leg back up to the starting position. How to Fix Diastasis Recti is not a complicated question as you often might think. It causes a visible gap of 2 cm or more between the muscles in the middle of the belly. It is estimated that a third. Diastasis recti (rectus diastasis) or divarication of the recti is a stretching of the linea alba with abnormal widening of the gap between the two medial sides of the rectus abdominis muscle (increased inter-recti distance). Diastasis recti is a stretching or separation of the front abdominal muscles. • Diastasis recti can exist with or without ventral hernia. Exercises to Avoid After C-Section 1. Anon_mom2. A one finger width or smaller is normal, but anything larger than two fingertips is considered DRA. It occurs when the two sides of the abdominals (your "six-pack" muscles) stretch sideways or separate to accommodate the growing fetus, often damaging the connective tissue in the process. Placing one hand on your tummy (ensuring your fingers are on your midline at your navel), gently press down with your fingertips. This is typically about an inch off the ground. your abs. Bloating or abdominal bloat. "The farmer's carry is a great exercise to not only help diastasis recti but also prepare a mother for her new activities of daily life such as holding the baby on one side or holding a car seat," Alicea says. 1. Exercises for weight loss. Check out my 4th Trimester Workouts that have exercises and modifications for diastasis recti recovery: surgical techniques are available for an adult patient collective with diastasis recti. It’s common in pregnancy and not exclusive to c-section mamas. This condition most often occurs in pregnancy, but also may occur in infants, older women, and men. Patients with diastasis can experience lower back pain, uro-gynecological symptoms, and discomfort at the level of the defect. a. This is when your abdominal muscles separate. In this category, I would include exercises that: put a lot of stress on the abdominal wallMy current cardio is hula hooping. Although in more severe cases it is common for abdominal organs to be exposed, it is. Bend your knees slightly, then spin the hoop by. Purpose To evaluate prospectively the feasibility and the duration of the plication of both aponeurosis through a totally endoscopic approach to the diastasis recti associated with midline hernias, correcting both pathologies simultaneously and objectively looking at their advantages and complications. Exhale to slowly extend one leg out keeping the heel on the ground. A diastasis recti appears as a ridge running down the midline of the abdomen from the bottom of the breastbone to the navel. When that abdominal separation is wider than about 2 centimeters, it is called diastasis recti. Practice these workout routines regularly to strengthen your core and get in top shape. 5(SD= 0. Diastasis recti, or rectus abdominis diastasis, is defined as a gap of about 2. La diástasis de rectos o diástasis abdominal o diastasis recti es difícil de preveer, tiene una prevalencia de entre el 30 y el 70% de los embarazos(2). The most popular solution to diastasis recti is abdominoplasty, also known as a tummy tuck, which was among the top four cosmetic surgical procedures in 2018, with more than 130,000 surgeries performed in the United States (US). 75 to 1. 210 patients; 1. . Place your fingers on either side of your belly button, palms facing down. and it won't be long before they're taking the UK by storm, too. 5. Come back to center and twist the other way. . A midline gap in the abdominal muscles. The umbilicus is brought out through the skin at an appropriate level. Lie on your back with your knees bent and feet flat on the floor. There are various other light exercises. Introduction Minimally invasive surgery for diastasis recti has gained attention in the recent past, with several reports with different names and particularities being suggested by the authors. "About 40 percent of. 99213 = 1. Below are six exercises that can help increase the tension of the stretched and thinned connective tissues and prevent further widening of the gap. Repeat on the opposite side. In this category, I would include exercises that: put a lot of stress on the abdominal wall If what your concerned about could possibly be related to lingering diastasis recti, then someone like a pelvic floor physio could help you out with graded exercise for that. The Mommy. Separation of muscle (nontraumatic), other site. First, this thing will get your heart rate up pretty quickly. A pound of fat equals approximately 3,500 calories, according to the Mayo Clinic and other health experts. It increases with muscle straining. Here's an article about high-intensity focused electromagnetic devices. 5 pounds. A true hernia repair should not be confused with diastasis recti repair, which is part of a standard abdominoplasty. Next, activate your transverse abdominals by bracing your core and tilting your pelvis posteriorly. The Tummy Team addresses diastasis recti and Functional Core Weakness Functional through a comprehensive functional core rehab process. We take photos of our client's belly in session 1,3,6, and 18 and recommend that clients doing our program on their own take photos of their belly to motivate them to. Introduction. The results of a diastasis recti repair will finalize within three to 12 months, but will be visible immediately after the procedure. This will most likely be an out-of-pocket procedure. Running requires core strength and proper pelvic alignment to not damage your core and pelvic floor. Diastasis recti abdominis (DRA) is a prevalent condition in the postpartum period. 5 cm, diastasis requires therapeutic intervention. Properly and safely working to heal your diastasis recti and pelvic floor will have a major impact on bloating. This list of unsafe abdominal exercises doesn’t apply to all women. The aim of this review with meta-analysis was to investigate which conservative treatment approaches are the most effective for the management of. Severe diastasis recti is defined as attenuation of the linea alba as well as the linea semilunaris. Is there a weight restriction to hula hoop?Diastasis recti occurs when the linea albea separates between the two sides of the rectus abdominus. Lift only to the point where you feel your abdominal muscles activate. This program isn’t specifically just for ab separation or diastasis recti—it’s an all-encompassing program to rebuild a strong and healthy foundation in your body post-pregnancy. + FREE APP with exercises. A diastasis recti looks like a ridge, which runs down the middle of the belly area. 19 Severity depends on the number of fingers that fit in. Abdominal separation. Improvements in physical functioning, cessation of back pain and other positive health outcomes have not been demonstrated. This issue typically happens during pregnancy, when the muscle stretches to accommodate a growing baby, but it can also occur in infants or in older. Physiotherapy for diastasis recti should consider more than just the separation. Hula hooping also engages the low back muscles that help stabilize and protect the spine (2). If you already know that you have a diastasis recti or abdominal separation and want to know what exercises should be avoided with Diastasis Recti. Purpose Diastasis recti abdominis (DRA) or rectus diastasis is an acquired condition in which the rectus muscles are separated by an abnormal distance along their length, but with no fascia defect. Complete 2 sets of 10 reps. Here’s how to do a side plank: Start on your left side with your left elbow below your left shoulder and your feet stacked. Diastasis recti, also called abdominal separation, is a thinning and widening of your abdominal muscles that may develop as your stomach expands. Methods We performed 45 r-TARRD repairs for symptomatic rectus diastasis with concomitant associated ventral/incisional umbilical and/or epigastric hernias between. More interest in the treatment of rectus diastasis has been. It affects at least 90% of people shortly after they give birth and often heals on its own. To data there is no consensus about risk factors for DRA. Reach your arms forwards and backwards maintaining your deep abdominal contraction throughout. 2022 - Erkunde JARO Richters Pinnwand „Bauch weg“ auf Pinterest. Our Functional Core Rehabilitation will strengthen the core,. 4 finger. Heel slides. It commonly occurs during pregnancy to. Diastasis recti: A condition characterized by a separation between the left and right side of the rectus abdominis, which is the muscle covering the front surface of the chest (abdomen). e. Knee drops. Diastasis recti abdominis (DRA) is an impairment characterised by an increase in midline separation of the rectus abdominis muscles due to the widening and thinning of the linea alba (LA). This exercise will help improve the amount of pressure that is pushed out toward your diastasis, whether we are talking during exercise or during everyday life. Diastasis rectus abdominis (DRA) is characterized by an increased distance between the rectus abdominis on both sides of the linea alba in pregnant and postpartum women. The widened and weakened linea alba in. Background: Abdominal rectus diastasis is a condition where the abdominal muscles are separated by an abnormal distance due to widening of the linea alba causing the abdominal content to bulge. Farmer's Carry. A diastasis recti looks like a ridge, which runs down the middle of the belly area. Repeat 10-15 toe dips or taps on each side, ensuring there is no doming or bulging in your abdomen. 1 DRA is often described in relation to pregnancy, but occurs both in postmenopausal women 2 and in men. Next, use some momentum to drive the kettlebell up toward your shoulder. Dynamic sitting. ‌ Dowel rotations. & Bø, K. Additional symptoms include: lower back pain. Release and repeat for eight repetitions. Stop at the "fifth floor" position. How to Do a Dragon Flag. The rectus abdominis muscles – the ones associated with the "six pack" look – are a pair of long, flat muscles that run vertically down each side of your abdomen. Lift head one inch to engage abs, so they “grab. Hooping is very adaptable to each person’s physical limitations. When pressure builds, as inevitably happens during pregnancy, the connective tissues weaken and become thinner. • Poor posture. Take one. Sperstad JB, Tennfjord MK, Hilde G, Ellström-Engh M, Bø K. I have been using a hula hoop trainer for almost a year and my body has shifted So Much as it has gotten stronger. Diastasis recti is often more apparent postpartum. Purpose The aim of this study is to present our innovative robotic approach for the treatment of rectus diastasis with concurrent primary or incisional ventral hernias. Lie on your back with your knees bent and your feet on the surface below. Here’s how to do it: Get comfortable on a flat surface like a firm bed or yoga mat. Gone through a pregnancy and experienced diastasis recti (DR)? Find out what exercises can help you heal abdominal separation. 75 pounds. Diastasis recti can cause the abs muscles to look asymmetrical, have a noticeable indentation in the middle, or cause the stomach to protrude more than usual. Summary Diastasis recti happens when pregnancy stretches the abdominal muscles, causing them to split apart. It can also be wheeled along the ground like a wheel, with careful execution. In infants, the condition is most easily seen when the baby tries to sit up. Example 2. Rectus Diastasis (RD) is a separation of the vertically oriented rectus abdominal muscles as a result of thinning and widening of the linea alba. Rectus abdominis diastasis (RAD; diastasis recti, divarication of the rectus abdominis, abdominal muscle separation) is an anatomic term describing a condition in which the two rectus muscles are separated by an abnormal distance [ 1,2 ]. (Just make sure you've got lots of space around you!) Peter's. It is very common during and after pregnancy. avoiding any exercise (s) that worsens DR. Diastasis recti is a topic that is, unfortunately, very near and dear to my heart. Excess Weight and Obesity. 2. Diastasis basically means split (I also have a post on diastasis recti ). A diastasis recti occurs when the connective tissue between the two sides of your rectus abdominis (6-pack) muscles separate at the midline. 5 pounds. Symptoms can include. Diastasis recti can occur in both men and women," says Dr. Diastasis recti were measured by using finger palpation technique and caliper. However, it's still a major surgery, and complications are possible. However, it is possible to have both. The focus of conservative treatment for postpartum women with DRA is therapeutic exercise, specifically TA training. Then, squeeze the ball in between your knees, and hold this contraction for 3 seconds. Diastasis recti can result from poorly managed sit-ups or weightlifting exercises. Teaser . Inhale and bring your right leg to chair position. Practice these workout routines regularly to strengthen your core and get in top shape. They could increase the severity of your abdominal separation (diastasis recti). Research shows that physical therapy can help improve diastasis recti after pregnancy. In Week 6 of the program you will be taught a diastasis safe exercise routine. หรือการที่เราทำท่าบริหารหน้าท้อง หรือเล่น Hula-hoop ทุกวัน จะไม่มีทางช่วยให้หน้าท้องล่างแบนราบ และมีเอวที่เล็กลงได้นั่นเองครับThere is one simple test to determine if you have diastasis recti that you can do at home. Diastasis recti surgery will be a big decision for you and one that you need to chat to your doctor about. Diastasis recti (also called rectus diastasis) is a condition that’s characterized by separation of the the two large, parallel bands of muscles that meet in the middle of the abdominal muscles. I am about to show you the simple, at-home test to see if you have diastasis recti. Place a ball, a folded pillow, or a cushion between your knees. – The role and clinical benefits of high-intensity focused electromagnetic devices for non-invasive lipolysis and beyond: A narrative review. One study found that up to 60. 10. The aim of this review with meta-analysis was to investigate which conservative treatment approaches are the most effective for the management of. 4% increase in rectus abdominis muscle thickness, and 10. Therefore, it is important to have a strong and thick linea alba to avoid hernias near. These values are considered Good, Medium, or L2. Objectives To investigate the intrarater between-session reliability of inter-rectus distance (IRD) measurement using ultrasound imaging in postpartum women with diastasis recti. Stand facing a wall at arms’ length with your feet hip-width apart. A laparoscopic technique is commonly used when diastasis and ventral hernia coexists but can also be used for treatment of abdominal rectus diastasis solely ( 1 ). Result. Focus on a deep core activation that keeps the abs engaged and hugging in towards your midline; never pushing out and away from your body. Switch legs, alternating sides for 20-40 reps.