Coning Abs Not Pregnant — What Is Coning Abs

Summary: Coning abs is a term used to describe the appearance of a cone-shaped bump that arises from the midline of your belly during ab exercises, and it’s much more common among pregnant women. However, it’s also possible to experience coning abs even when you’re not pregnant. Here are some potential reasons why this happens and what you can do about it.

1. Weak Core Muscles

If you have weak core muscles, they may not be able to hold your abdominal muscles in place when you contract them, and this can lead to coning abs. To avoid this, you can start by strengthening your transverse abdominis muscles, which are located deep within your core. One way to do this is to practice the pelvic tilt exercise, where you lie on your back with knees bent and feet flat on the floor, and then engage your core muscles to lift your hips slightly off the ground.

You can also try planks, side planks, and bird dogs, which are all effective core strengthening exercises that help prevent coning abs. When you do these exercises, make sure to keep your core muscles engaged throughout the movement, and don’t let your belly bulge out too much.

In addition to core strengthening exercises, you can also focus on your breathing technique during ab workouts. If you’re not breathing properly, you may be putting too much pressure on your core muscles, which can contribute to coning abs. Try to exhale forcefully as you contract your abs, and inhale as you release the contraction.

2. Incorrect Form

Another reason why you might experience coning abs is because you’re not using the correct form during your ab workouts. For example, if you’re doing crunches and lifting your head and shoulders off the ground too quickly, you may be putting too much pressure on your core muscles and causing them to bulge out.

To avoid this, focus on keeping your neck and shoulders relaxed throughout the movement, and lift your upper body off the ground slowly and controlled. You can also try placing your hands behind your head or across your chest to help support your neck and prevent it from straining.

Make sure to also avoid exercises that involve twisting or rotating your torso too much, as this can exacerbate coning abs. Stick to exercises that primarily work your rectus abdominis muscles, such as crunches, reverse crunches, and leg raises.

3. Hormonal Imbalance

In some cases, coning abs can be caused by hormonal imbalances. For example, a condition called diastasis recti occurs when the connective tissue between the rectus abdominis muscles becomes weakened and stretched, leading to coning abs. This condition is more common among pregnant women, but can also occur in people who have recently lost a significant amount of weight.

If you suspect that you have diastasis recti, it’s important to speak with your healthcare provider to determine the best course of treatment. In many cases, physical therapy or surgery may be necessary to correct the condition and prevent future reoccurrence.

It’s also important to note that hormone imbalances, such as those caused by thyroid issues or PCOS, can contribute to weight gain and abdominal bloating, which can exacerbate coning abs. If you suspect that you have a hormonal imbalance, speak with your healthcare provider to discuss potential treatment options.

4. Abnormalities in Anatomy

In rare cases, coning abs can be caused by abnormalities in anatomy, such as a hernia. A hernia occurs when an organ or tissue bulges through a weak spot in the surrounding muscle or connective tissue. This can cause coning abs, as well as pain and discomfort.

If you suspect that you have a hernia, it’s important to speak with your healthcare provider immediately. In many cases, surgery may be necessary to correct the issue and prevent further complications.

Similarly, if you have any other abdominal abnormalities or conditions, such as a cyst or tumour, this can also contribute to coning abs. It’s important to speak with your healthcare provider to determine the best course of treatment and management for these conditions.


Overall, coning abs can be a frustrating and uncomfortable issue to deal with, but it’s important to understand that there are many potential causes and solutions. By focusing on core strengthening exercises, using proper form during ab workouts, managing hormonal imbalances, and addressing any underlying anatomical issues, you can help prevent and alleviate coning abs. Remember to always listen to your body and speak with your healthcare provider if you have any concerns or questions.

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