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.
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.
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!
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:
Basically, if you spot coning, it’s your body asking you to slow down and rethink how you’re moving!
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:
Ever hop straight up from lying flat? That move is a core coning culprit!
Instead, try the “log roll” technique:Certain exercises increase intra-abdominal pressure and can trigger coning—especially after the first trimester.
Skip moves like:Bonus tip: If you're following a prenatal workout program, make sure it’s created by someone who understands core and pelvic floor safety!
Instead of sucking in or bracing your abs, use your breath and posture to gently engage the deep core muscles (especially the transverse abdominis).
Try this: inhale to relax. As you exhale, gently draw your belly button in and up toward your spine without tensingThis helps stabilize your core and distribute pressure more evenly.
Posture changes a LOT during pregnancy—but slumping or arching too much can put extra strain on your abdominal wall.
Wearing a belly band or maternity support belt can help reduce abdominal pressure and support your core—especially in the second and third trimesters.
If you see that ridge—or even just feel extra pressure in your belly—it’s a sign to pause.
You don’t have to stop being active—but learning to move smarter helps protect your core now and speeds up healing postpartum!
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!
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.
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 👇
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:
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 💪
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:
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!
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:
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!
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:
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!