Hey mama,

Noticed a curious cone-shaped bulge on your belly while attempting a sit-up during pregnancy? This common occurrence is called coning. Today, we're diving into what coning is, why it matters, and how to prevent it with insights from Larissa Lyons, a seasoned personal trainer specializing in perinatal fitness. So, grab your favorite cozy spot (and maybe a snack) because this is a topic every mom-to-be should know about!

What’s the Deal with Coning?

Coning happens when the linea alba—the connective tissue running down the middle of your abdominal muscles—stretches due to your growing baby bump. Larissa describes it vividly: "Imagine your belly suddenly morphing into a mini mountain peak each time you try to sit up—quite the party trick, right?" This phenomenon occurs when there’s too much internal pressure from movements like crunching, which can lead to coning.

But why is coning a concern? "Coning is a sign that your abdomen is struggling under pressure, which can exacerbate the separation of your abdominal muscles, a condition known as diastasis recti," explains Larissa. This separation may lead to a longer recovery post-birth and issues like weakened core strength and pelvic instability.

The Golden Rule: See a Cone, Stop the Tone

Whenever you notice coning, it's crucial to refrain from doing that exercise or movement going forward. Continuing exercises that cause coning can increase the risk of muscle separation and related complications. Larissa advises, "As soon as you see any coning, it's a signal to change how you’re moving. Adapt your workout to protect yourself and your little one."

Navigating Exercise During Pregnancy

Staying active is key during pregnancy, but some modifications are necessary to prevent coning. "Your body changes so your routine should too," Larissa points out. For instance, early on, planks might feel great, but later, they could lead to coning. Crunches and other intense core movements should be avoided—they're like the forbidden dance moves at the pregnancy party.

Instead, Larissa recommends incline planks or other adapted exercises that reduce the strain on your abdomen. "Always monitor your belly during these exercises. If coning appears, modify the exercise to reduce pressure and prevent further issues."

Larissa shares some belly-safe moves to keep you toned and feeling good!

Prenatal Ab Workout?

Yes, Please!

Mini Prenatal Ab Circuit: perform 3x through!

Bird Dogs x 10/side

Medicine Ball Woodchop x 10/side

Cable Pallof Press x 10/side

Suitcase Lunges x 10/hand

Expert Tips for a Cone-Free Pregnancy

Larissa’s best advice for those worried about coning? “Modify, modify, modify! Some women will cone when doing a plank. Some won't! Some women will cone when doing an overhead press, and others won't. Observe your belly frequently to see if any coning occurs - if it does, it's time to modify. Decrease the weight or the range of motion, or substitute for a totally different exercise.” She also stresses the importance of working with professionals like prenatal personal trainers or pelvic floor therapists who can provide tailored exercises and guidance.

Deepening Your Core Connection

Beyond the gym, connecting with your core involves understanding and working with muscles you might not see in the mirror. "Your transverse abdominis and pelvic floor muscles are your undercover heroes during pregnancy," explains Larissa. She advocates for daily diaphragmatic breathing exercises to strengthen these key areas. "Sitting on a stability ball, breathe deeply and feel your core and pelvic floor engage and relax. It’s a simple practice with profound benefits for your pregnancy and beyond."

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Stay Connected with Larissa Lyons

Larissa is not just a specialist; she’s a guide on your journey to maternal fitness. For more personalized advice, follow her on Instagram and Facebook at @larissalyonstraining, visit her website at www.larissalyonstraining.com, drop her an email at larissa@larissalyonstraining.com. And don’t forget to look out for her upcoming Prenatal Workout Program—perfect for keeping fit and feeling fabulous as you await your little one.

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Remember, every woman's pregnancy journey is unique. Listen to your body, make adjustments as needed, and embrace this beautiful time with confidence and care.

Until next time, stay informed and inspired!

Here for you,