What is Coning in Pregnancy? How to Spot it and Protect Your Core

Noticed a weird ridge down the center of your belly while doing something as simple as getting out of bed? You’re not alone—and what you're seeing might be coning!

Let’s break down what coning is, why it happens, and what you can do to protect your core and prevent potential complications like diastasis recti.

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What is coning in pregnancy?

Coning is when a ridge or bulge pops up along the midline of your belly—usually running vertically from your sternum to your belly button—when you're engaging your core in certain movements. It’s called “coning” because the shape kind of looks like a cone sticking out of your belly!

This happens when your abdominal muscles, which are already under a lot of pressure from your growing uterus, aren’t able to stay together. The pressure pushes forward and creates that little cone or bulge.

Is coning the same as diastasis recti?

Nope—not quite!

Coning is often a sign that your abdominal muscles are separating, but it’s not the same thing as diastasis recti. Diastasis recti is the actual condition of separation between the left and right sides of your abdominal muscles. Coning is a visual cue that this might be happening.

So while coning doesn’t automatically mean you have diastasis recti, it’s definitely a red, or maybe yellow, flag to be mindful of!

Why is coning during pregnancy “bad”?

Well, let’s not go as far as to say bad but coning can be a cause for concern. Coning is a signal that intra-abdominal pressure is being pushed outward, instead of being managed by a strong, coordinated core. Over time, this can lead to or worsen diastasis recti.

Here’s why we want to avoid that:

• It increases the risk of core and pelvic floor dysfunction
  
• It can contribute to lower back pain
  
• It may make postpartum recovery more difficult
• It can lead to bulging or weakness in your midsection after delivery

Basically, if you spot coning, it’s your body asking you to slow down and rethink how you’re moving!

How to prevent coning during pregnancy

Preventing coning is all about learning how to manage pressure in your core—especially as your belly grows and your abdominal muscles stretch. The good news? A few simple tweaks to your daily movements can make a huge difference!

Here’s how to keep your core supported and reduce your risk of coning:

1. Modify how you get up and down

Ever hop straight up from lying flat? That move is a core coning culprit!

• Roll onto your side, then push yourself up using your arms. This avoids that forward strain on your abs!
• Do this when getting out of bed, off the couch, or even off the floor

2. Avoid traditional core exercises

Certain exercises increase intra-abdominal pressure and can trigger coning—especially after the first trimester.

Bonus tip: If you're following a prenatal workout program, make sure it’s created by someone who understands core and pelvic floor safety!

3. Engage your core the smart way

Instead of sucking in or bracing your abs, use your breath and posture to gently engage the deep core muscles (especially the transverse abdominis).

• Use this engagement when:
  
  • Lifting groceries
  • Picking up older kiddos
  • Transitioning between movements

This helps stabilize your core and distribute pressure more evenly.

4. Practice good posture

Posture changes a LOT during pregnancy—but slumping or arching too much can put extra strain on your abdominal wall.

• Focus on keeping your ribs stacked over your hips
• Avoid letting your belly “dump” forward (especially when standing for long periods)
• If seated, use a lumbar pillow or rolled towel behind your lower back

5. Use external support when needed

Wearing a belly band or maternity support belt can help reduce abdominal pressure and support your core—especially in the second and third trimesters.

• These can be helpful for walking, working out, or standing for long periods
• Always check with your provider to make sure it’s a good fit for you

6. Listen to your body

If you see that ridge—or even just feel extra pressure in your belly—it’s a sign to pause.

• Modify the movement
• Rest and reset
• Try again with breath and posture in mind

You don’t have to stop being active—but learning to move smarter helps protect your core now and speeds up healing postpartum!

Coning vs. doming: are they the same?

They’re often used interchangeably—but here’s a little nuance.

Coning tends to describe the more triangular, pointy ridge, while doming may look more like a rounded bulge. Either way, both mean your core is under pressure and you should be cautious ⚠️

Whether it’s coning or doming, the goal is the same: modify movement to protect your core!

When to talk to your provider

If you’re consistently seeing coning—especially when doing everyday movements like getting out of bed or standing up—it’s a good idea to chat with your OB provider.

You may also want to work with a pelvic floor physical therapist or prenatal fitness specialist for guidance on safe movement and strengthening your core. 

A lot of people think pelvic floor can and should only be done after birth but I am here to tell you that is not true! Doing it during postpartum is definitely better than not doing it at all but pelvic floor physical can absolutely be initiated during pregnancy and I highly recommend it, especially if you have any complications.

Coning FAQs

You’ve got questions—we’ve got answers! Let’s dig into some of the most common things mamas wonder when they notice coning during pregnancy 👇

1. Can I still workout if I notice coning?

Yes, mama—you can absolutely still work out (with your OB provider’s stamp of approval, of course)! But it’s super important to pay attention to your form and modify movements that cause coning.

If you notice that ridge popping up during an exercise, that’s your body saying, “Hey! This move isn’t working for me right now.”

Here’s what to do:

• Stop or modify the movement
  
• Check your posture and breathing
• Try a core-safe version of the exercise (or swap it altogether)

And remember: prenatal workouts should be designed with core and pelvic floor safety in mind! That’s why following a program created by a professional is such a great option 💪

2. Is coning always visible?

Not necessarily! While many people see a visible ridge or bulge along the midline of their belly, others might just feel a sense of outward pressure or discomfort—even if nothing is clearly poking out.

So here’s the key takeaway:

• If a movement feels like it's straining your core, even without visible coning, treat it like a red flag 🚩
• Your body is giving you cues—listen to them and adjust as needed!

Coning can also be more noticeable in certain positions (like lying flat or during a sit-up motion) and less visible in others. Every body is different!

3. How can I “fix” coning postpartum?

Great question—and the answer is: you absolutely can heal and rebuild your core after baby is born.

Postpartum coning is often a sign that your deep core muscles need retraining and re-coordination. The healing process involves:

• Core breathing exercises like diaphragmatic breathing and 360 breathing
• Targeted moves to engage the transverse abdominis (your deepest core muscle)
• Avoiding high-pressure movements that trigger coning while healing
• Working with a pelvic floor physical therapist or following a structured postpartum program

The goal is to rebuild strength from the inside out—and it takes time, consistency, and gentle progression. You are certainly not broken, mama, and you don’t need to “bounce back” overnight!

Final thoughts: awareness is key!

Pregnancy changes your body in some amazing (and not so amazing!) ways. When it comes to your core, a little awareness goes a long way 💛

Coning might seem like “just a weird ridge” at first, but it’s actually one of the clearest signals your body gives you that something’s off with your core engagement. And the best part? Once you know what to look for, you can start making small, intentional changes to protect your core now and support your recovery later!

So here’s what we want you to remember, mama:

• Coning is not dangerous in the moment, but it’s a cue to check your movement, posture, or breath
• You are not doing anything wrong! This!! Pregnancy puts a lot of pressure on your abs—it’s okay to adjust
• It’s never too early or too late to start being mindful of your core, whether you’re in your first trimester or several months postpartum
• You don’t need to stop moving—you just need to move smart!

When you approach coning with curiosity instead of fear, you’re building body awareness, confidence, and strength that will carry you through pregnancy, birth, and beyond.

You’ve got this—and we’re cheering you on every 👏step 👏of👏 the👏 way!