What is Coning??
Abdominal coning is when the center of the abdomen pushes out further than the rest of the abdominal wall due to increased pressure. This tends to create a cone or tent-like appearance down the center of the abdomen. Depending on your anatomy, it may be wider around the belly button or wider above or below the belly button.
This can occur during exertion, particularly with core-focused exercises such as sit-ups or planks, and in passive positions, such as leaning forward at the waist or lying on your side.
Why does coning occur??
Throughout pregnancy, the linea alba, the connective tissue that connects the two rectus abdominis (aka six-pack ab) muscle bellies, thins to accommodate for the baby’s growth.
This thinning makes the tissue more easily distorted with pressure changes in the abdomen.
Think about the difference in density of the structure of a balloon compared to a thick pilates ball. The balloon is much thinner, and its shape is more easily manipulated by changes in pressure. The pilates ball still can be manipulated, but its shape is less influenced by increased pressure.
When we have increased pressure within the abdomen, the path of least resistance tends to be the linea alba. We can work to manage this pressure distribution so that it is not all on the linea alba with breathing strategies and set up in our exercises.
Why does coning even matter?
Since the abdominal wall is thinner and more easily manipulated by changes in pressure, it can cause the linea alba tissue to be more distorted and damaged throughout pregnancy.
Diastasis is a normal adaptation to pregnancy, but if we have excessive coning with exertion (exercise, sitting up, for example), we could be damaging this tissue more than normal.
What does this mean? It means we could have a worse diastasis to heal postpartum.
Should I avoid ALL coning?
Is all coning bad?? Not necessarily!
You will find that there are two main types of coning:
- Hard Coning with Exertion, such as exercise
- Soft Coning, passive movements such as leaning forward at the hips.
If the coning is with a passive movement, such as leaning forward at the hips or doing an inversion, then it is usually not an issue. When the belly is toward the floor, it may cause the belly to change shapes that resemble a cone.
If you touch the center of the abdomen and it is soft to touch, it is usually not an issue. If you are in a restful position and see coning, it is usually not an issue.
But, when is coning an issue?? If it is a hard cone, or if it is occurring during exertion or increased pressure.
This usually occurs with exercises such as core-focused movements, overhead pressing movements, and vertical pull movements.
If you touch the center of the abdomen and it is harder to touch, it could be a cone you want to avoid. If you are in a state of exertion, then it may be causing damage.
Ways to Minimize Abdominal Coning
Posture & Set Up for Exercise
The first step to alleviating or minimizing coning during exertion is to focus on our setup!
Positions that tend to be more arched (see the anterior tilt posture in the image) tend to increase the length of the front side of the abdominal wall, which equals even thinner. This postural setup tends to make coning more prevalent.
When setting up for lifts, focus on shoulders over hips to maintain a more neutral spine range while moving under load.
Breathing Strategy
The next step is to coordinate breath to movement when exercising. Breathing is how we manage pressure within the abdominal cavity. If we can manage pressure well, then we may see a decrease or alleviation of coning during exercise.
Inhale to increase pressure. Inhale with the eccentric portion of the movement, or when moving WITH gravity or resistance. Examples: lowering in a squat, lowering the weight to the floor.
Exhale to counter pressure with muscular force and activation. Exhale with the concentric or exertion portion of the lift. Think exhale AGAINST gravity or resistance. Examples: the ascent of the squat; pulling the weight towards you.
As you focus on coordinating breath to movement, we can also utilize breathing as a way to activate the core.
When we exhale, we increase muscular activation of the core. Coordinating the activation of core muscles can help to minimize coning!
When we exhale, you can try the following cues:
- Make a shh noise
- Increase adductor emphasis (squeeze Pilates ball between thighs)
- Think bring the hip bones closer together
- Think zipper up the center of the belly
Diastasis is a normal part of pregnancy, but excessive coning under exertion could worsen it making it harder to heal postpartum. Focusing on positioning and breathing strategies can help to minimize coning during exercise!