Monitoring Your DR: Coning, Doming, and Daily Life

Jen Landry Author

Stop obsessing over the "gap" and start watching your function. Learn how to monitor coning and doming in your daily postpartum life.

If you’ve been diagnosed with Diastasis Recti (DR), or think you might have it, take a deep breath.

First, let's clear the air: DR is not a scary, life-altering condition. It is a completely natural adaptation your body made to create room for your growing baby during pregnancy. It shouldn’t be something you fear; it’s just something to be aware of and monitor.

Knowledge is power, and with DR, that couldn't be more true. Understanding what it is, how to move and function without putting unnecessary stress on your body, and how to look out for yourself is incredibly important—yet unfortunately, it’s rarely taught or discussed.

Let’s talk about how to stop obsessing over the "gap" and start watching your actual function in daily life.

Redefining "Healed": Width vs. Depth

Diastasis Recti is simply a separation of the rectus abdominis (your "six-pack" muscles). Postpartum, for some women, it feels like that separation never existed. For others, it takes time, patience, and work to return the core to a normal functioning level.

Often, women are told they need to focus entirely on "closing the gap." Whether it’s because of societal pressure, aesthetics, or misinformation, we are led to believe a flat, seamless midline is the only goal.

The truth: The depth of the gap is much more important than the width.

If you can create tension across that tissue and decrease the depth of the opening when you move, your core is functional. That can absolutely be considered "healed," even if there is still space from side to side. Not everyone will completely close their gap, but everyone can learn to create tension.

What are Coning and Doming?

Knowing how to monitor your core is all about visual feedback. When you are moving around or exercising, you want to watch out for coning or doming.

This happens when your core isn't managing internal pressure well, causing the midline to bulge outward. It usually looks like:

• An unusual, ridge-like dome shape down the middle of your stomach.
• A distinct line sticking out at the midline.
• A shape resembling a loaf of bread popping up when you strain.

Think of this as a friendly warning light from your body. If you see coning or doming, it's just an indication that you need to adjust your core connection, change your breathing, or tweak your positioning.

Managing Pressure in Daily Life

It is important to check for this pressure during workouts, but it’s even more critical during your normal daily movements. Learning how to get out of chairs or your bed, how to lift your baby out of their crib or off the changing table, and how to move around the house is the real secret to keeping your core strong and allowing it to heal.

If you can establish these habits during pregnancy, you’ll be a step ahead! Here is how to protect your midline every day:

• Exhale on the exertion: Have a great understanding of how to connect your core when you exhale. Blow out as you lift, push, or pull.
• Use the exhale to move: Use that breath to support your movement rather than holding your breath and creating downward or outward pressure.
• Adjust your positions: Don’t be afraid to change how you do things—like rolling to your side to get out of bed instead of doing a straight sit-up.

Your "Not Right Now" List

Paying attention to coning and doming helps you create your own personalized "not right now" exercise and movement list.

Nothing is permanently off-limits. A movement is only a "not right now" if you currently cannot manage the internal pressure. Because every single body is beautifully unique, your list of safe movements will look entirely different from your neighbor's or your bestie's. Stop comparing, tune into your own body, and watch how you function.

Ready to rebuild your core with confidence?

Healing your core starts from the foundation. Grab my Free Pelvic Floor Essentials Guide today to learn how to properly connect with your deep core, manage pressure, and move safely through your postpartum recovery.

Want to explore further?

• Up Next: Leaking Isn't Permanent
• Back to: 7 Postpartum Essentials Everyone Mom Should Know

Categories: : Deep Core, Diastasis, Pelvic Floor & Core Health, Postpartum