#Coning

Seeing a bulge down your stomach when you move? That’s called coning - and it’s a sign your core isn’t managing pressure well. To prevent it, try this: ✨Exhale first, then engage your deep core muscles - as if you’re gently knitting your stomach together side to side. This helps activate your transverse abdominal muscles and support your core from the inside out. #postpartumcare #diastasisrecti #coning #coreengagement #pelvicfloorhealth #postpartumtip

Core tip that changes everything👇🏼 If your back pops off the ground and your abs start to cone or dome every time you lower your legs during ab exercises… It’s not that your core is “broken” …it’s likely just a pressure management issue. Try this: 💨 Exhale as you extend your legs out. That exhale helps you control pressure, keep your ribs down, your back grounded, and your abs from pushing out. You don’t need to panic over every little bit of coning. But if it’s happening a lot or with every rep, your strategy might need to adjust to actually build more strength and control. Pro note: This is exactly why following random “heal your diastasis in 4 weeks just like me” programs don’t work. They don’t actually cue to HOW to do it or what to feel or how you may be compensating. So if you’re STILL avoiding core exercises because you think you have to because of your diastasis…. It’s time to do something about it ❤️ and following @doclogan.dpt is a great start! #coretrainingtips #coning #pelvicfloorPT #abexercises #postpartumfitness #strongcore #diastasisrecti

Coning the clay helps get centered and acts as a form of wedging. This is a skill that requires practice so give yourself a training program. Practice coning for 10 minutes each time you sit down at the wheel. Record yourself each time so you can see what goes wrong and what is working for you. Don’t expect results without putting in the reps. But once you’ve got this down, you’ll feel a lot more in control of the clay! #ceramics #pottery #clay #coning #tutorials

After being pregnant every year for eight years, and then breastfeeding for another two… my body was the same — but not the same. Familiar, but changed. Capable, but tired. Strong, but in a different way. For so long, I kept trying to “get back” - to workouts that used to feel amazing, to the way my body once moved, to strength that used to feel effortless. But my body kept whispering… this isn’t it anymore. And here’s the truth we don’t say enough: what worked before babies isn’t always what helps you after. If your abs are coning when you sit up, if you pee a little when you sneeze or jump, if your core just doesn’t feel “connected” anymore, that’s not normal… but it is common. And it’s your body’s gentle way of asking for something different. It’s ok to ask for help, even years after having a baby! Go see a women’s health physiotherapist. Check for prolapse, and diastasis recti (the separation of the abdominal wall that so many of us live with unknowingly). Healing those may be the missing link — the foundation you didn’t know you needed before doing “more.” Because sometimes, getting stronger starts with slowing down. Sometimes, the most powerful workout is the one that teaches your body it’s safe again. If you’re in that season — where you’re craving strength but your body feels foreign — please know this: you may have a postpartum body, even without a baby in your arms. And it’s worthy of care, patience, and rebuilding that honors what it’s carried you through. The workouts that got you here might not be the ones that get you where you’re going. And that’s okay-it just means you’re evolving. If you’re ready to start moving again — with babies at your feet, laundry on the floor, and grace in your breath, start where you are. One breath. One gentle reconnection. One moment of remembering how strong you already are. I just started a movement plan specifically for mamas in the postpartum stage (yes-even 3 years is postpartum if you still have DR or coning) and will take you along my journey over the next 6 weeks giving updates on my coning and DR! #healyourpostpartumbody #diasisrecti #holistichealth #coning #miscarriageawareness #selfcare

Comment anything below for me to send you my quick step by step tutorial on exactly how to make this adjustment while lifting 👏🏼 #coning #pressuremanagement #pregnancyanddiastasisrecti

En vanaf nu stoppen we met deze oefening 🚫 zie je die lijn in het midden van mijn buik ontstaan? Dat heet coning, het bindweefsel vangt de druk op in mijn buik omdat mijn buikspieren al naar de zijkant geduwd worden. Om blijvende separatie van de buikspieren te voorkomen wil je dit zo min mogelijk creeeren! Daarom zijn toes to bar en crunches vanaf het tweede trimester een no go 😢 #zwangerschap #fitness #sporten #coning #crossfit

Try this To STOP coning your abs workout.Coning can happen do to diastasis recti or due to wrong form. You can avoid it by doing the right form and the right exercises. . . . #deepcoreexercises #coning #postpartumfitness #diastasisrecti

Planks can be fine, especially with neutral spine and NO coning… but you have to have your core foundations solid in order to do more challenging exercises properly. 💡try the exercises in this video and only do the ones that you can keep breathing, keep lower core engaged, and keep neutral pelvis and spine. 💡at the site of coning, or belly bulging Stop! 💡breathe through the sides and back of your lower ribs to keep diaphragm working since this is integral to using your core in a balanced way 💡I like doing about 10-15reps to each side 1-2 sets daily 💡💡Let me know what questions you have … more exercises before/during and after pregnancy in my book- Link in Bio! 🔗 💡💡Like + Follow for more physical health tips!

Pull ups are bad for you when you’re pregnant… WRONG. That’s a myth. Can we also refrain from saying something is “bad” for someone. There are things that can be better but not bad for someone. Pull ups can actually be very good for the following reasons: 💪🏻maintaining latissimus dorsi strength ( a large muscle in our back thay attaches to our shoulders, ribs and fascia that attaches to the top of our hips. The lats can help us keep a stronger back during pregnancy and the postpartum period 💪🏽maintaining grip strength- this can help with wrist and forearm pain which many women experience from all the awkward positions we hold our babies and for long durations 💪🏿maintaining trap and rhomboid strength- these muscles are around our scapulas (shoulder blades) and help our scapulas move, our shoulders move and maintain good positioning of our shoulders. These muscles are all working hard when we hold babies too Now as we progress in our pregnancy we will start to change how our pull ups look and can move to a type of assistance. I prefer foot assisted to keep grip strength and body supported strength. So don’t always believe what to see on social media from “influencers” without proper education on the whole human body and pregnancy and postpartum care. #pregnancyandbeyond #strongmoms #preventioneducation #pregnantathlete #pregnancyfitness #coning #diastasisrecti #gripstrengthtraining #pulluptraining #latstrength #21weekspregnant #pregnancyworkouts #exerciseinpregnancy

Dead hang pregnancy mods 🤰 1. Box/band supported 2. Band pulldown 3. Farmer carry hold (+marches) Hanging is not unsafe for mom or baby. But it does require a ton of core engagement in a compromising position. It gets increasingly difficult to manage the pressure as your belly grows. The goal is to maintain strength and muscle memory during a season of rapid change without discomfort. We want to avoid symptoms of mismanaged pressure. This can be a sensation or physical symptom. Signs include abdominal coning or doming, pelvic floor heaviness or pressure, abdominal discomfort or pulling/straining. Working through these symptoms can cause more harm to the abdominal muscular chair and prolonged the recovery process. #f45 #abdominalpressure #pregnancymodifications #coning #deadhang

Coning is visual feedback that there's extra pressure in your abdomen. It's not necessarily something to panic over, but its also not something we want to ignore. When we're pregnant, our abs do need to separate to make room for the baby. There are some factors we can't control when it comes to the size of our individual gaps. But there are a few things we can do to mitigate the risk of a larger diastasis that would need extra attention in postpartum. And one of these would be paying attention to when you see coning and adjusting your breath, posture, or lifting strategy during these movements. More from Coach Cara in this reel! Need help with this? Comment "MINT" and we'll send you a link to our pregnancy and postpartum fitness programs that help you take the guesswork out of exercising during this chapter. Coaches, we've also got an online course to help you guide your clients through these strategies - check it out by visiting the link in our bio! #pregnancyfitness #coning #diastasisrecti #pregnancycore

Coning occurs when the pressure within your abdominal cavity is exceeding your management of it. Pulling movements such as pull ups, rowing, lat pull down etc tend to be common triggers outside of the obvious ones like sit ups and planks. Experiencing coning doesn't necessarily mean you should no longer execute those movements. Practice the connection breathing technique and incorporate it to simple functional movements to begin with. Then, incorporate this to various pulling movements and see if it solves the problem. If you are experiencing coning despite your beat efforts, then it is indeed to hit the "pause" button and modify or scale the movement. Want to know more about intra-abdominal pressure management? Comment "abs" and I'll drop you a DM 😃 x #coning #intraabdominalpressure #abdominalpressure #diastasisrecti #diastasisrecti #pullups #pregnancypullups #pregnantathlete #pregnancytraining #pregnancywod #prenataltraining