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Coning vs Doming

What is coning? Coning is when the linea alba (center connective tissue of the abdomen) protrudes beyond the abdominal wall due to pressure typically, this occurs with Diastasis recti (separation of the rectus abdominis)

When the pressure within the abdominal cavity exceeds our ability to manage it and pushes through the linea alba (usually at the point of least resistance, which happens the most during pregnancy and postpartum when it’s stretched/been stretched).

This pressure is called intra-abdominal pressure (IAP). Postural changes and tendencies, certain exercises, incorrect breathing, and lack of core control can cause coning. There are times where we can make adjustments to help manage coning, but if we are unable to manage it, it’s best to ditch the movement or regress to a less challenging variation—one that we can manage pressure doing.

What exercises/movements can cause coning?

Flexion exercises (sit ups, crunches); this includes sitting up out of bed/off the couch

Overhead movements (overhead press, tricep extension)
Pull ups, other hanging exercises
Prone core exercises (pushups, plank)
Spinal extension (arching/leaning back)
Bearing down
Holding breath
Coughing, laughing, sneezing
Increasing load or weight
Laying down/sitting up too quickly/without engagement

How can we avoid/minimize it?
Posture! How we stand, sit, set ourselves up for exercises. We want to maintain a neutral spine (ribs over pelvis) during movement so we can manage IAP. Decreasing range of motion or stance (from standing to kneeling) can help with this, as well.

Breath work!!! Breathing is so important to correct engagement and maintaining pressure control. I have several videos of diaphragmatic breathing/hugging your baby, but spark notes version: inhale down and out, exhale up and in.

Props for support and help engaging: squeezing a ball between knees or hands, crossbody connection (pressing opposite hand to knee)

Decrease difficulty

What is doming? Also known as “breadloafing” occurs when the rectus abdominis dominates the TVA (transverse abdominis). This is considered more of a muscle imbalance

What exercises/movements can cause doming?
“Lower ab” exercises (leg lifts, v-ups, flutter kicks)
Planks
Sometimes crunches

How can we avoid it?
Learn how to correctly connect with and engage the deep core (TVA) and pelvic floor, during everyday movements and exercises.
Decrease the intensity/load
Correct pelvis positioning

Follow a workout program or challenge in my Fittest Core APP, sign up here: https://www.fittestcore.com

Check out my Core & Pelvic Floor Restore Program here: https://videos.fittestcore.com/progra...

Please remember that we are all at different fitness levels and that you can make this your own workout -- take longer breaks and use less weight when necessary. Always use weights and exercise equipment safely and appropriately.

Equipment List (with links):
Set of dumbbells of "average" weights (for reference, I typically use 10 pounds)
Long band: https://www.amazon.com/dp/B07WZD7S9Q
Short band: https://www.amazon.com/dp/B074S89V86
Incline (can also use household item like cooler, ottoman, footrest, etc): https://www.amazon.com/dp/B07YFT3KMX
Pilates ball (or small pillow): https://www.amazon.com/dp/B010TJC4IM?..
Birth ball: https://www.amazon.com/dp/B019730QTA?.

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