Coning in Core During Abdominal Exercises

Imagine this: you’re doing a basic crunch, maybe for the hundredth time this year. Suddenly, you catch a glimpse of your stomach in the mirror. There's a strange, triangular ridge pushing out from the center of your abdomen. It looks like a shark fin trying to escape your core. That, folks, is what's called "coning." Not a new TikTok trend or some medieval punishment device, but a biomechanical red flag that your core isn't happy.

 

Coning, also known as "doming," happens when the pressure in your abdominal cavity gets pushed outward, forcing your rectus abdominis (you know, the six-pack muscle) to separate or bulge unnaturally. This phenomenon is particularly common in people dealing with diastasis recti, a condition where the connective tissue between the left and right abdominal muscles thins and stretches. It sounds like a niche problem, but it isn't. A 2016 study in the British Journal of Sports Medicine found that over 60% of women experience some form of diastasis recti by six weeks postpartum. And no, it's not just a "mom issue." Men and non-birthing individuals can experience coning too, especially when lifting heavy weights improperly or doing exercises that spike intra-abdominal pressure.

 

Now, why does this matter? You might think, "Eh, it looks weird but doesn’t hurt." That’s the trap. Coning is a signal that your body’s pressure system is out of whack. Think of it like the check-engine light in your car. Ignore it, and you might be looking at long-term problems like hernias, chronic back pain, or even pelvic floor dysfunction. And let’s be honest, no one wants to explain to their friends that a botched plank led to an umbilical hernia.

 

So what actually causes this pressure build-up? Poor engagement of the transverse abdominis (the deep corset-like muscle), lack of pelvic floor coordination, or breath mechanics that belong in a horror movie. Most people brace their abs like they’re preparing for a Mike Tyson punch, holding their breath and pushing out. That pressure has to go somewhere, and if the path of least resistance is your abdominal wall, boom: coning.

 

Let’s zoom in on postpartum recovery for a second, because this is where coning is often first noticed. After giving birth, the abdominal wall is stretched, the linea alba (the connective tissue down the midline) is lax, and the core system is like a jazz band that forgot how to play together. If someone jumps into crunches, planks, or even certain yoga poses too early, their body compensates by bulging or pushing out. That's not rebuilding strength; that’s reinforcing dysfunction.

 

And here’s the kicker: even rehab professionals sometimes miss it. A 2020 study published in the Journal of Women’s Health Physical Therapy highlighted that nearly 35% of surveyed trainers and therapists admitted they weren’t confident in identifying diastasis-related coning. That’s a problem when Instagram trainers with a six-pack are out there prescribing advanced moves to postpartum bodies held together by hope and Kegel squeezes.

 

That brings us to breath. It’s free, we do it thousands of times a day, and yet most of us do it wrong under load. Breath-holding during exertion increases intra-abdominal pressure, which is fine if the entire core system (diaphragm, pelvic floor, deep abdominals, and spinal stabilizers) is working in sync. If it isn’t? You guessed it—pressure spills out where it shouldn’t. Imagine trying to inflate a balloon that has a hole in the middle. All the air pushes through that weakness. In coning, that weakness is the abdominal midline.

 

The solution isn’t to stop exercising. Far from it. The key is to shift how we approach movement. Instead of chasing aesthetics, we focus on function. This means learning to engage the core from the inside out. Start with breathwork. Not in a "light a candle and hum" way, but with intentional, 360-degree ribcage expansion and exhalation-driven core activation. You’re aiming for a balloon expanding all around the torso, not just belly-pushing. Exercises like supine 90-90 breathing, dead bugs with controlled exhales, and modified side planks can do more for core restoration than a hundred mountain climbers ever will.

 

One of the best cues? Watch the belly. If it cones or bulges upward during a move, that’s a no-go. You want the abdomen to either stay flat or gently draw inward with effort. There’s no prize for gritting your teeth and powering through exercises that compromise your core structure. It’s not bravery. It’s biomechanical sabotage.

 

And let’s not forget posture. Standing like a shrimp or leaning back like you’re in a permanent trust fall can load your core in ways that set you up for coning, even during daily tasks. Add to that poorly managed lifting mechanics (yes, picking up your toddler counts), and you’ve got the perfect storm.

 

Still not convinced it matters? Consider this: a 2021 randomized controlled trial in Physical Therapy in Sport found that individuals who performed an 8-week breath-focused core training program showed a 24% reduction in diastasis width, while those who followed traditional core exercises showed only a 10% change. Not earth-shattering, but statistically significant. The implication is clear—how you train matters more than how hard you train.

 

Of course, not everyone agrees. Some fitness professionals argue that coning isn't inherently dangerous, citing studies that show spontaneous healing of diastasis over time in many postpartum people. That’s true, to an extent. But the counterpoint is equally strong: even if coning doesn’t hurt, it may be signaling inefficient mechanics. And inefficient mechanics under load, over time, often lead to injury. It's not fear-mongering to say so. It’s just looking at how physics works on soft tissues.

 

Emotionally, coning can feel like betrayal. You've done the "right" things. You moved. You exercised. And now your core seems to be waving a white flag. This hits especially hard postpartum, when identity, self-image, and bodily autonomy are already in flux. But the truth is, it’s not failure. It’s feedback. Your body isn’t broken. It's just giving you information about pressure, position, and stability. Listen to it.

 

Want something actionable? Here’s a five-point checklist. One: Watch your abdomen during all exercises. Two: Breathe intentionally—inhale through the nose, exhale fully through the mouth, and feel your ribs move. Three: Avoid exercises that cause visible doming or bulging. Four: Focus on slow, controlled movement over intensity. Five: Include core-friendly movements like wall sits, bird dogs, and heel slides in your routine. If you’re postpartum, consult a pelvic floor physical therapist for a tailored plan.

 

And if you're still skeptical, talk to the pros. Physical therapists trained in core rehab or pelvic floor health can assess pressure management, breathing mechanics, and provide movement strategies that don't risk further separation. Look for credentials like PRPC (Pelvic Rehabilitation Practitioner Certification) or experience with postpartum rehabilitation.

 

Let’s look at a tale of two gym-goers. Person A had coning, ignored it, and powered through with HIIT and burpees. Six months later? Diagnosed with an umbilical hernia and experiencing back pain that made them stop training altogether. Person B noticed the doming early, consulted a specialist, and rewired their movement. They not only resolved the coning but returned to weightlifting with better form and less pain. The lesson isn’t hard to spot.

 

In the end, every rep, breath, and posture choice is a chance to build up or break down your core. You don’t need to be afraid of coning. But you do need to respect it. It's your body’s way of saying, "Hey, can we try that a little differently?"

 

Disclaimer: This content is for educational and informational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider with any questions regarding a medical condition.

 

So the next time your abs start to form that odd little ridge during a workout, don’t just brush it off. Don’t push through it. Pause. Adjust. Rethink. Because in core training, like in life, how you show up matters far more than how much you power through. Listen to the signals. Respect the system. And train smarter, not harder.