Is That Bulge in Your Core Normal?
Imagine you’re doing a core workout when you suddenly notice a bulge or doming along the center of your abdomen. Should you stop? Is it dangerous?
Many pregnant and postpartum moms experience this. It can be confusing, making it hard to feel strong and confident in your workouts. Should you push through to get stronger? Or stop core work altogether?
By the end of this post, you’ll understand what coning is, why it matters for your recovery, and how to adjust your workouts to rebuild core strength safely.
What Is Coning?
Coning, also known as doming, happens when pressure inside the abdomen pushes outward, creating a bulge along the midline of your core. This usually occurs when your core muscles aren’t strong enough to handle the pressure from certain movements.
For postpartum moms, coning can be linked to lingering diastasis recti, but that’s not always the case. It can also happen due to general core weakness and poor pressure management when exercising.
When Does Coning Happen?
Coning can happen for several reasons, including:
- Excessive strain on the front of the core – Movements like planks, crunches, sit-ups, leg raises, and heavy lifting without proper core engagement can increase pressure on the abdominal wall.
- Poor breathing strategies – Holding your breath during exercise or failing to exhale during the hardest part of a movement can create excessive intra-abdominal pressure. Read more about breathing strategies during exercise in my recent blog post!
- Lack of core connection – Difficulty properly contracting and relaxing the deep core and pelvic floor muscles can lead to inefficient pressure management.
- Poor exercise form – Incorrect posture, excessive spinal arching, or over-reliance on the upper abs instead of engaging the deep core can contribute to coning.
Recognizing when coning occurs allows you to adjust your movements, improve core engagement, and strengthen your body safely.
If you notice coning, it doesn’t mean you’re inherently doing something wrong or failing. It just signals that your core isn’t yet ready for that movement, you need to work on your breathwork, or you may need to work on improving your core connection.
Here is a picture showing an example of what coning can look like.
Why Does Coning Matter?
Coning isn’t just about how your core looks, it’s an indicator of core function and strength.
If coning persists during exercise, it may contribute to:
- Diastasis recti (separation of the abdominal muscles)
- Pelvic floor dysfunction (weakness or symptoms like leaking)
- Lower back pain due to a lack of core stability
Should You Be Worried About Coning?
Not necessarily. Coning doesn’t automatically mean you have pelvic floor or core dysfunction. However, it does signal that your core isn’t handling pressure well, which could lead to issues over time.
Instead of panicking, think of coning as a guide to smarter exercise choices. If it happens, adjust your movement and work on strengthening your deep core.
How to Avoid Coning and Exercise Safely
The best way to avoid coning is by modifying your core exercises and focusing on progressive core strengthening.
Exercises to Try Instead
Instead of crunches, planks, or leg raises, try these core-friendly exercises that put less strain on your midline:
✔ Side Planks – Engages the core without excessive front-loading pressure
✔ Pallof Press – Builds deep core stability and anti-rotational strength
✔ Bear Pose Hold – Strengthens the entire core with proper engagement
✔ Bird Dog – Improves core stability and balance
✔ Dead Bug Progression – Trains deep core activation while protecting the midline
Get step by step instructions on how to perform each of these exercises (and more!) in my Related Blog Post: How to Strengthen Your Core Postpartum
Engage Your Deep Core First
Before advancing your core workouts, it’s essential to activate your deep core and pelvic floor muscles properly.
If you progress too fast, you may reinforce poor movement patterns, leading to more coning and potential long-term issues. Take the time to build strength from the inside out.
Take the Next Step to a Stronger Core
You now understand what coning is, why it happens, and how to adjust your workouts to support postpartum recovery.
Healing your core after pregnancy takes time, but with the right approach, you can rebuild your strength and confidence.
🎯 Want a step-by-step guide to safely returning to exercise postpartum? Download my free Postpartum Return to Exercise Guide and start rebuilding your strength today!
