How To Fix Abdominal Doming or Coning?

Ever noticed your belly popping up like a tent when doing certain exercises? That’s abdominal doming or coning. Learning how to fix abdominal doming is crucial for protecting your core and preventing injury.

Fixing abdominal doming requires proper breathing techniques, modified exercises, and core engagement strategies. With the right approach, you can strengthen your deep abdominal muscles and correct this common issue.

Don’t worry if you’ve been struggling with this problem. The solutions are simpler than you might think, and I’ll walk you through everything you need to know in this easy guide.

Table of Contents

• What is Abdominal Doming or Coning?
• Common Causes of Abdominal Doming
  • Pregnancy and Childbirth
  • Poor Exercise Technique
  • Weak Core Muscles
  • Breathing Problems
  • Previous Surgery
• How To Check for Abdominal Doming
  • The Basic Test
  • What To Look For
  • When To Check
• Simple Tips To Fix Abdominal Doming or Coning
  • Master Proper Breathing
  • Engage Your Core Correctly
  • Modify Your Exercises
  • Start With Basic Core Strengtheners
    • Toe Taps:
    • Dead Bug Exercise:
    • Heel Slides:
  • Be Patient and Consistent
  • Use Support When Needed
• FAQ’s
• Conclusion

What is Abdominal Doming or Coning?

Abdominal doming or coning happens when your belly pushes outward in a ridge or triangular shape during exercise. You might notice a bulge running down the middle of your stomach.

This happens because the muscles in your abdomen aren’t working together properly. The pressure inside your belly pushes against weakened connective tissue.

Doming often occurs during sit-ups, planks, or even when getting up from bed. It’s common after pregnancy or in people who haven’t exercised their core muscles correctly.

This isn’t just a cosmetic issue. Abdominal doming can lead to back pain, poor posture, and even problems with your pelvic floor muscles if not fixed.

Common Causes of Abdominal Doming

Abdominal doming doesn’t happen randomly. Several factors can lead to this issue. Let’s look at the most common causes:

Pregnancy and Childbirth

Pregnancy stretches your abdominal muscles to make room for your growing baby. This can create a condition called diastasis recti, where the muscles separate down the middle. After giving birth, this separation can cause doming when you use your core.

Many new moms notice this bulge when doing simple movements like sitting up from bed or during exercise.

Poor Exercise Technique

Using incorrect form during workouts is a major culprit. When you hold your breath or push out your stomach during core exercises, you increase pressure inside your abdomen.

This pressure has to go somewhere, and it often pushes out through the weakest part of your core – usually the midline of your belly.

Weak Core Muscles

If your deep core muscles are weak, they can’t properly support your abdomen during movement. The transverse abdominis (your deepest ab muscle) acts like a natural corset. When it’s weak, other muscles try to compensate, often leading to doming.

Regular sit-ups and crunches might not target these deep muscles effectively.

Breathing Problems

Believe it or not, how you breathe affects your core stability. Many people breathe mainly into their chest, or push their belly out when inhaling.

These breathing patterns can increase pressure in your abdomen and contribute to doming over time.

Previous Surgery

Abdominal surgeries like C-sections or appendectomies can weaken your core muscles or create scar tissue. This might affect how your muscles work together, making doming more likely when you exercise.

How To Check for Abdominal Doming

Checking if you have abdominal doming is simple and you can do it at home. Here’s how to spot this common issue:

The Basic Test

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Place your fingers gently on your belly, near your belly button.
3. Slowly lift your head and shoulders off the ground, as if doing a small crunch.
4. Watch and feel your stomach as you lift up. If you see or feel a ridge or bulge pushing upward along the middle of your abdomen, that’s doming.

What To Look For

The dome might look like a tent or triangle shape running from your ribs to your pubic bone. Some people describe it as a “shark fin” popping up from their belly.

For some, the dome might be very obvious. For others, it might be subtle and easier to feel than see.

When To Check

Try this test during different movements:

• While doing a plank
• When getting up from lying down
• During crunches or sit-ups
• When lifting something heavy

If you spot doming during any of these activities, it’s a sign that your core muscles aren’t working together properly.

Simple Tips To Fix Abdominal Doming or Coning

Fixing abdominal doming doesn’t have to be complicated. With consistent practice and the right approach, you can strengthen your core and reduce or eliminate doming. Here are practical tips that really work:

Master Proper Breathing

Your breathing pattern plays a huge role in core stability:

1. Practice belly breathing by lying on your back with knees bent.
2. Place one hand on your chest and one on your belly.
3. Breathe in slowly through your nose, letting your belly rise while your chest stays still.
4. Exhale slowly through your mouth, gently pulling your belly button toward your spine.
5. Do this for 5 minutes daily to train your breathing muscles.

Proper breathing helps control pressure in your abdomen and supports your core during movement.

Engage Your Core Correctly

Many people don’t know how to properly activate their core muscles:

1. Imagine your core as a canister with a lid (diaphragm), sides (abdominal muscles), and floor (pelvic floor).
2. To engage properly, think of gently pulling your belly button toward your spine without sucking in or holding your breath.
3. Practice this gentle contraction during daily activities like walking or washing dishes.

This engagement helps your deep core muscles work together instead of pushing outward.

Modify Your Exercises

Some exercises can make doming worse if not done correctly:

• Instead of traditional crunches: Try reverse curls where you keep your upper body on the floor and lift your legs.
• Instead of full planks: Start with planks from your knees until your core gets stronger.
• Instead of straight leg raises: Bend your knees while lifting to reduce strain.

Always stop any exercise where you notice doming happening.

Start With Basic Core Strengtheners

These exercises are gentle but effective for rebuilding core strength:

Toe Taps:

1. Lie on your back with knees bent at 90 degrees above your hips.
2. Slowly lower one foot to tap the floor while keeping your back flat.
3. Return to starting position and repeat with the other foot.
4. Start with 8-10 repetitions on each side.

Dead Bug Exercise:

1. Lie on your back with arms pointing toward the ceiling and knees bent above your hips.
2. Slowly extend one arm overhead and the opposite leg forward.
3. Return to starting position and switch sides.
4. Keep your lower back pressed into the floor throughout.

Heel Slides:

1. Lie on your back with knees bent and feet flat.
2. Engage your core and slowly slide one heel forward until your leg is straight.
3. Slide it back and repeat with the other leg.
4. Do 10 slides on each side.

Be Patient and Consistent

Fixing abdominal doming takes time:

• Start with just 5-10 minutes of targeted exercises daily.
• Focus on quality rather than quantity of movements.
• Practice proper core engagement throughout the day, not just during exercise.
• Give yourself at least 6-8 weeks to see improvements.

Remember, small consistent efforts make the biggest difference when healing your core.

Use Support When Needed

While working on strengthening your core:

• Consider wearing a supportive band during more challenging activities.
• Use pillows for support during exercises if needed.
• Ask a physical therapist to check your technique if you’re unsure.

These temporary supports can help while you build strength in your deep core muscles.

FAQ’s

Conclusion

In conclusion, learning how to fix abdominal doming doesn’t happen overnight, but it’s definitely possible with the right approach. By understanding what causes this issue and following the simple tips we’ve covered, you can strengthen your core properly and prevent that telling bulge.

Remember that good breathing, proper core engagement, and modified exercises are your best tools in this journey. Be patient with yourself and celebrate small improvements along the way.

Your body has an amazing ability to heal and strengthen when you give it the right support and training. Start today, and your core will thank you tomorrow!