Coning/Doming is just the visual representation of pressure from within your inner core system. When there is a mismanagement of pressure within the system, it takes the path of least resistance to get out.⠀⠀⠀
When tissues of the abdominal wall including the linea alba have been stretched or have an increased laxity – this results in CONING through the front of the abdomen.⠀⠀⠀⠀⠀⠀⠀
This is feedback and it doesn’t have to be scary.
Not all coning is created equal. You actually may NOT have to stop that exercise.
Here is what you can do:⠀⠀⠀⠀⠀⠀
Inspect the coning. How does it feel? Is it soft to the touch? Can you press down?⠀⠀⠀⠀⠀
Does it feel like minimal or maximal pressure?
The First Step:⠀⠀⠀⠀⠀
Can you create more tension when you change the breathing strategy?
Does it make the coning better/worse?
If you can create enough tension to manage the pressure in your core – and stiffen the abdominal wall – you may not need to modify it. Try also to adjust your form, position and posture.
If you feel MAXIMAL pressure and you are UNABLE to reduce the coning, then maybe it might time to modify/change the exercise. But only temporarily until you build up your core strength, coordination and endurance.
DRA is a grey area and there are many factors involved when rehabbing, modifying and progressing through a strength training program. I always suggest working with a professional to help you figure it out.
But it most definitely DOESN’T have to be scary. I hope this helped – if it did – let me know.
By Jessica Sennet
Jessica Sennet is a CPT, Fit for Birth Corrective Exercise Specialist, Oh BABY Fitness Instructor, CORE + DRA Expert and a graduate of many specialized workshops and seminars in Prenatal and Postpartum Fitness.