What Is Coning During Pregnancy?

Prudence
3 days ago
3 min read

Have you noticed a strange bulging down the centre of your tummy when getting up from bed or exercising?

If you've ever looked down at your belly during pregnancy and noticed it forming a weird, cone-like shape, you're not alone. This phenomenon, known as "coning" or "doming", happens quite often during pregnancy. But what exactly is it, and should you worry?

What exactly is coning during pregnancy?

Coning happens when your abdominal muscles, specifically the rectus abdominis (those “six-pack” muscles), become separated due to the growing baby. As your pregnancy progresses, the connective tissue between these muscles stretches and weakens, causing a visible bulge, especially when you lift your head or do certain exercises. It's closely linked to something called diastasis recti, where the gap between your abdominal muscles widens significantly during pregnancy (read more here).

I often see expectant mums in my practice who worry about this coning. Many think they've done something wrong or damaged their bodies permanently. Let me reassure you right away—that's usually not the case.

Why does coning matter?

While seeing your belly "cone" isn't usually harmful, it does signal that your body might be under a bit too much stress. If your muscles are repeatedly pushed beyond what they're ready for, it can make postpartum recovery a little tougher. But don’t stress too much—it doesn't mean you've permanently damaged anything. It's more like your body’s way of sending a gentle reminder to ease up a bit.

My personal advice on managing coning

In my experience as a physiotherapist, it's helpful to approach exercise with caution and listen closely to your body. Overdoing it with activities like planks, sit-ups, or heavy lifting during pregnancy can increase the chance of diastasis recti. Instead, I always recommend gentler exercises that strengthen your deep core muscles without putting pressure on the belly. Pilates and pelvic floor exercises, in particular, can be fantastic ways to build strength safely. You can learn more about safe exercises during pregnancy in this handy article.

At our clinic, we regularly help pregnant women build up their strength safely in our group classes. It’s a supportive environment where mums-to-be can stay active without worrying about doing something unsafe.

The role of pelvic floor health

I genuinely believe pelvic floor therapy is massively underutilised and misunderstood. Many clients I've worked with find relief not just for their pregnancy symptoms but also postpartum recovery and general wellbeing through targeted pelvic floor exercises. If you feel coning during exercise, it often signals that your pelvic floor could benefit from more attention. Strengthening your pelvic floor can help manage the internal pressure, reducing coning significantly (find more info here).

You can find specialised support through our women’s health physio services, right here in Richmond.

Understanding postpartum recovery

I want to stress something important—coning usually improves after giving birth, but it won't magically vanish overnight. Postpartum is a critical period to gently rebuild your core. Many of my clients mention their frustration online about feeling their bodies have changed permanently after childbirth. But I've seen amazing improvements when mums get personalised physio support. The key is knowing what to do and when to do it.

Post-birth, tailored rehabilitation programs can genuinely help close the gap in your abdominal muscles and restore your core strength. Our team focuses on exercises specifically designed for postpartum recovery, supporting mums every step of the way. Don’t hesitate to reach out via our contact page if you'd like some individual guidance.

When should you get professional help?

Even though coning is common and usually harmless, it's still a good idea to get a professional assessment. It's easy to feel overwhelmed, and trying to self-diagnose via Google isn't always helpful. If you're noticing significant coning, discomfort, or if you just feel unsure about your exercise routine, come and have a chat with me or our team at Day One Physio.

Our aim is simple—to help you feel informed, confident, and comfortable throughout your pregnancy and beyond. You can meet our dedicated team here or explore all our services at your own pace on our services page.

Final thoughts

Coning might seem unusual, but it's just another fascinating part of your pregnancy journey. The more informed you are, the better you'll feel. I'm here to help, and so is our whole team at Day One Physio. If you're ever uncertain about something related to your pregnancy and exercise, please don't hesitate to reach out. You’re never alone on this path—we’re here to walk it with you.