You’ll frequently hear me say, quality over quantity

Regarding core work, one sign that you’re not managing pressure well is doming or coning at the midline.

Doming in diastasis recti

Doming in diastasis recti describes the visible bulging or protrusion of the abdominal muscles when a person with diastasis recti performs certain exercises or movements. Diastasis recti occurs when the connective tissue (linea alba) joining the two halves of the rectus abdominis muscle separates, creating a gap in the abdomen. It’s often referred to as a separation, but I prefer the term ‘laxity,’ as it more accurately reflects what has occurred. This laxity can lead to a weak core, poor posture, and lower back pain.

When someone with diastasis recti performs exercises or movements that pressure the abdominal muscles (like sit-ups, planks, or even coughing or sneezing), the weakened muscles may bulge outward, forming a visible dome in the abdomen, known as doming. This can also happen with more basic exercises.

Check out this video where I show up close what doming can look like:

Click Here To Watch

Doming can indicate that the exercises or movements are straining the abdominal muscles and may worsen the separation of the rectus abdominis muscle. However, it can also signal a need for better form and breath control. In the above video, I demonstrate incorrect technique causing doming, but I can correct it with proper breath control.

It’s important to recognize this distinction and understand how it manifests in your body. That’s why I avoid labeling exercises as ‘diastasis safe.’ As you can see, despite having a small diastasis, it is quite functional; I can perform many high-level core exercises without doming, meaning the ‘diagnosis’ does not limit me.

My advice on exercising with diastasis:

• Pay attention to form and what’s happening at your midline during exercise, not just core-specific exercise but in all exercises, from shoulder presses to squats.
• If you notice a loss of control, can you use form and breath techniques to regain it? If yes, then this is a good opportunity to challenge yourself with core strength and endurance.
• If not, modify the movement to a level where you can manage without doming, and work on the challenge there.
• Challenge your core in various ‘planes of movement’ (as we say in therapy) which means exercising on your back, hands and knees, standing, seated, and doing rotational and diagonal movements. Too much fear associated with this diagnosis can lead to uncertainty about movement and avoiding core loading, which only leads to further loss of strength.

Found this blog post useful? I’d love to hear from you! Send me a message and spread the word by sharing it with your friends!

Cheering you on ♥️
– Caroline Packard, DPT