10 Minute Workout for Abdominal Coning in Pregnancy

Believed you were well-versed in all things pregnancy symptoms, from nausea and food aversions to insomnia and beyond? Well, what on earth is this common phenomenon called abdominal coning in pregnancy?

In this blog post, we’ll address the question: what is abdominal coning? Signs and Symptoms? How to treat it? 

10 Min Home Exercise for Abdominal Coning 

Here is a safe 10-minute exercise program for abdominal coning that can be done for any stage of abdominal coning. The only equipment needed is a timer. 

Please note, the majority of these exercises will be in the hook-lying position, which is lying on your back with your knees bent and feet flat on the floor.

Warm-up: 

1. Diaphragmatic Breathing/ Breathing techniques: 
   • Hook-lying position
   • Focus on deep, diaphragmatic breathing.
   • Inhale deeply, allowing your diaphragm to expand and exhale fully, engaging your abdominal muscles.
   • Repeat for 30 seconds. 
2. Pelvic tilts: 
   • In the hook-lying position, push your back completely flat to the floor and hold for 15 sec.
   • The key is to focus on that contraction by squeezing the abdominal muscles.
   • Repeat for 1 minute.
3. Heel Slides:
   • In the hook-lying position, slide one heel along the floor, straightening the leg.
   • Keep the other knee bent. 
   • Repeat for 1 minute.

Workout: 

1. Head Lift with Pelvic Tilt:
   • In the hook-lying position, cross your arms over the abdominal coning.
   • Slowly lift only your head off the floor while pulling your belly button downward and hold for 15 sec x 4.
2. Gluteus Bridge holds: 
   • Start by lying on your back with your knees bent, raising your hips off the floor, and maintaining this position for two sets of 30 seconds each.
   • To optimize outcomes, be sure to engage your buttocks by squeezing them.
   • Advance Position: For an added challenge, incorporate weights and lift onto your toes instead of keeping your feet flat on the floor.
3. Modified Plank: 
   • Begin on your hands and knees, then lower to your forearms.
   • Extend your legs straight behind you, keeping your body in a straight line.
   • Hold for 30 sec x 2. 
   • Advance Position: Extend your legs straight behind you, resting on the balls of your feet. Your body should form a straight line from your head to your heels.
     • please note that the advanced pose is only if your abdominal muscles have regained strength. Performing it early can cause too much stress on the muscles.
4. Bird Dog Exercise: 
   • Start on hands and knees.
   • Extend one arm forward and the opposite leg straight back while maintaining a flat back.
   • Hold for a few seconds, then switch sides.
   • Repeat for 1 minute. 
5. Side Planks:
   • Lie on your side with your elbow directly beneath your shoulder.
   • Lift your hips, forming a straight line from head to heels.
   • Hold for 30 sec on each side.
6. Standing Marches: 
   • Stand with feet hip-width apart.
   • Lift one knee towards your chest and hold for a few seconds before lowering.
   • Alternate legs for 1 minute.

Cool Down:

1. Cat-Cow Stretch:
   • Start on your hands and knees in a tabletop position.
   • Inhale as you arch your back, dropping your belly toward the floor (Cow Pose).
   • Exhale as you round your back, tucking your chin to your chest (Cat Pose).
   • Repeat for 30 sec. 
2. Child’s Pose:
   • Kneel on the floor with your big toes touching and knees apart.
   • Sit back on your heels, reaching your arms forward on the floor.
   • Hold for 1 minute, breathing deeply.

Remember to perform these exercises correctly, avoiding any movements that cause discomfort or strain. Suppose you have concerns about abdominal coning or diastasis recti. In that case, it’s advisable to consult with a healthcare professional or a specialized physiotherapist for personalized guidance and exercises tailored to your specific needs.

BONUS: The abdominal and pelvic floor muscles work together to provide stability and support to the core and pelvic region. In severe cases, you may end up having pelvic pain. The best pelvic floor exercise is Kegals. 

How to Reduce Abdominal Coning During Pregnancy:

• Maintain Good Posture: Focus on maintaining proper posture to reduce unnecessary strain on your abdominal muscles. Avoid excessive arching of your back and slouching. In other words, maintain a more neutral spine position. 
• Strengthen Your Core Safely: Engage in pregnancy-safe core exercises, such as pelvic tilts and gentle transverse abdominal muscle activations.
• Supportive Garments: Consider wearing a maternity support belt to help distribute your baby’s weight and alleviate pressure on your abdominal muscles.
• Mindful Movements: Be cautious during activities that require intense core engagement or twisting motions. Modify exercises to avoid coning.

Abdominal Coning After Pregnancy:

In some individuals, the separation may persist or become more noticeable after childbirth. This can happen due to various factors, including the degree of muscle separation during pregnancy, genetics, and postpartum lifestyle factors.

Factors such as improper postpartum exercises, lifting heavy objects incorrectly, and a lack of targeted core rehabilitation can contribute to the persistence of abdominal coning.

Here are tips you can do to heal the abdominal coning:

• Consult a Healthcare Provider: If you suspect you have diastasis recti (abdominal separation) postpartum, consult a physical therapist or healthcare provider for a proper assessment and guidance on rehabilitation exercises.
• Safe Abdominal Exercises: Gradually reintroduce core-strengthening exercises designed for postpartum recovery. These may include pelvic tilts, kegel exercises, and gentle transverse abdominal activations.
• Nutrition and Hydration: Maintain a balanced diet and stay well-hydrated to support the healing process of your abdominal muscles.

Worst Exercises for Diastasis Recti or Abdominal Coning 

When diagnosed with diastasis recti or abdominal coning, it’s important to avoid exercises that may exacerbate the separation of the abdominal muscles and potentially worsen the condition. Here are exercises that are generally recommended to avoid:

• Traditional Crunches and Sit-Ups:
  • These exercises can put excessive pressure on the abdominal muscles and worsen the separation.
• Twisting Exercises:
  • These movements that involve twisting at the waist, such as Russian twists, can strain the midline and contribute to further separation.
• Front Planks:
  • Traditional front planks can place significant stress on the rectus abdominis muscles. Instead, modified or side planks may be more suitable.
• Leg Raises or Double Leg Lifts:
  • Lifting both legs simultaneously while lying on your back can strain the abdominal muscles, potentially worsening diastasis recti.
• Heavy Lifting:
  • Lifting heavy weights, especially without proper core engagement, can increase intra-abdominal pressure and contribute to further separation.
• High-Impact Exercises:
  • Activities that involve jumping or high impact, such as running or jumping jacks, can strain the abdominal muscles and may not be suitable for those with diastasis recti.
• Deep Twisting Yoga Poses:
  • Specific yoga poses that involve deep twisting, like deep twists in seated positions, can potentially worsen diastasis recti.
• Curl-Ups or Leg Presses:
  • Exercises that involve pushing the lower back into the floor, such as curl-ups or using a leg press machine, can strain the abdominal muscles.

Instead of these exercises, individuals with diastasis recti should focus on movements that promote core engagement without putting excessive stress on the midline.

Pelvic tilts, gentle abdominal bracing, and exercises that engage the transverse abdominis are often recommended.

It’s crucial to consult with a healthcare professional or physical therapy to create a tailored exercise program that addresses individual needs and promotes safe recovery.

The Takeaway

Many women experience diastasis recti or abdominal coning during pregnancy.  You can minimize its impact on your abdominal muscles and overall well-being with proper awareness and care.

Following the tips above and seeking guidance from healthcare professionals, you can work towards a solid and healthy postpartum recovery. Every pregnancy is unique, so listening to your body and prioritizing your health and comfort is essential throughout this incredible journey.

References

1. Kisner, C., & Colby, L. A. (2012). Therapeutic exercise: Foundations and techniques (6th ed.). FA Davis Company.
2. Manske, R.C. (2016) Fundamental Orthopedic management for the physical therapist assistant. St. Louis , MO: Elsevier.