Understanding Core Tension, Coning, and Doming: A Guide for Safe Movement

When it comes to maintaining a strong and functional core, knowing how to manage tension, coning, and doming during exercises is crucial. These terms often raise concern, but they are important feedback from your body, guiding you on how to modify your movements for safety and efficiency. 

What is Tension in the Core?

Tension refers to the engagement of the muscles of the core, particularly the transverse abdominis (TvA), which acts as your body’s natural “corset.” When you’re working on your core, your body responds with tension, helping to stabilize and protect your internal organs. Tension is often more important than the width of the gap between the muscles. For instance, you might be able to fit three fingers into the gap between your abdominal muscles, but if they don’t sink in deeply, it may indicate that your core is functioning well. On the other hand, a smaller gap (like 1.5 fingers), but with the ability to sink your entire finger in, could indicate a weakness in core function. The deeper the gap, the more concerning it can be.

What is Coning, Doming, or Peaking?

You may have heard of terms like “coning,” “doming,” or “peaking” used interchangeably when discussing core exercises. These are visual cues that happen when there’s too much pressure on the core during certain movements. “Coning”or “doming” typically happens when you’re doing a core exercise that requires you to engage both your core and legs in the air, like a double leg lower or a toe tap. The appearance of coning often resembles a peak in the middle of your stomach, as if the tissue is bulging outward. It’s your body’s way of signaling that your core is being overloaded or is not engaging properly. While seeing some form of coning can be concerning, it’s important to note that “not all coning is the same“. 

A little coning doesn’t always mean you’re doing something wrong or need to stop. However, when coning is more pronounced, it can signal a more significant issue that requires attention and possibly pelvic floor relief.

Why Does Coning Happen?

Coning happens when there’s an imbalance in intra-abdominal pressure during a movement. This imbalance can occur when the diaphragm, pelvic floor, and core muscles aren’t working together as they should, often due to improper breathing or movement patterns. You might see coning or doming during activities like: 

• Curling up out of bed 
• Sitting up from a nursing chair 
• Performing traditional crunches 
• Holding a plank (this can be hard to notice, so don’t confuse it with loose skin) 
• Lifting heavy objects, especially if you hold your breath 
• Toe taps or double leg lowers 

Essentially, any challenging core exercise that involves both legs in the air could trigger this issue, especially if your core isn’t fully activated or your breathing is off. Ensuring pelvic floor relief while managing intra-abdominal pressure is crucial to maintaining safety during these movements.

How to Correct Coning: Tips for Safer Movement

If you notice coning while performing an exercise, try these strategies to reduce or prevent it: 

1. 1.Exhale to Activate Your Core: When performing the movement, focus on exhaling to activate your core muscles. This helps “wrap” your core, engaging the transverse abdominis (TvA), and can reduce the likelihood of coming.
2. Lift the Pelvic Floor: Engage your pelvic floor muscles before initiating the movement. This adds stability to your core, providing extra support. 
3. Breathing Matters: The timing of your exhale is crucial! The general rule is to “Blow before you go!” Inhale to prepare, and then exhale fully while performing the movement. Proper breath control can significantly reduce pressure and prevent coning from appearing. 
4. Modify exercises if Necessary: If coning persists, even after activating your core and adjusting your breathing, consider scaling back the movement. Slow it down or reduce the challenge to build more core strength progressively.
5. A Small Amount of Coning is Not a Big Deal: A minor amount of coning during the inhale phase of an exercise isn’t a problem, especially if it dissipates once you exhale and engage your core. If the coning disappears as you breathe out, your core is likely working as it should.

Hard vs. Soft Doming: What’s the Difference?

It’s important to distinguish between “hard” and “soft doming”. 

• Hard Doming: When coning is more pronounced and the pressure feels high, this indicates a deeper problem with intra-abdominal pressure and core engagement. It’s something to address immediately to avoid over-straining your muscles and connective tissues. 
• Soft Doming: This is typically less concerning. It may indicate that you are still in the process of strengthening your core, and some doming may occur when the pressure isn’t too intense. 

Final Thoughts 

The appearance of coning, doming, or peaking during a core exercise doesn’t mean you should panic. It’s your body’s way of giving you feedback, signaling areas where you may need to adjust your technique or build more strength. Remember, tension in your core is vital for safe and effective movement, but it’s all about finding the right balance. Use these tips to manage coning, engage your core properly, and continue progressing in your Pilates or core strengthening journey. So, the next time you see coning, don’t freak out! Use it as a chance to refine your technique, activate your core, and take your movements to the next level.