Proper Core Contraction for Coning and Doming

[@sheashea8465]

Been lifting for 3 years, heavily reliant on lifting belts, always have back pain. I have abs as I work on abs twice a week, just tried this form of engaging my core now I’m rethinking my entire fitness journey 🤯 I have no core strength 😭, I couldn’t even do a crunch with his engagement. Will be doing this moving forward ❤ thank you 😊

[@docjenfit]

Thank so much for sharing. Feel free to check out any of my core related videos by typing in "core" on my profile. I also have a physical therapy platform you're welcome to check out. I have "core" plans on there for this exact scenario! You get your first week free jen.health/freetrial

[@EmotionalFelizNavidad]

Don’t use a lifting belt duh

[@vivianbuckley8561]

This is the best explanation I've watched/read about abdominal exercise!!! THANK YOU. I feel more confident teaching others now.

[@docjenfit]

You're so welcome! So glad it was helpful.

[@nalacourt]

i would love to see your cues and info on bracing, and differentiating it from engaging your core like this!

[@docjenfit]

Thank you for this suggestion! Will keep in mind for future videos

[@surabhipanwar1992]

Thanks, this is really helpful. I was wondering what exactly to do when they say contract your stomach.

[@docjenfit]

Glad you think it's helpful! Hmm I'm wondering which part you are referring to. I like to imagine tightening from hip bone to hip bone, using the exhalation to contract the core down, and finding stability from your ribcage to pelvis. Here is another video that might help with core bracing: kzbin.info/www/bejne/ZqaqoJatbNqrh6M

[@mandersmn]

I never had this after 2 babies one c-section. I finally had such a strong core 2ish yrs ago then something changed and I have no idea what?! I somehow began not engaging my core correctly and I now feel like I am starting over. I am so beyond frustrated! Thank you for this ❣️

[@docjenfit]

You're not alone, so common! You got this!

[@mandersmn]

@@docjenfit 🫶

[@mommylfe]

More please. I have not been diagnosed, just told that it happens 🙄. I think I have separation in my abdominal muscles. My stomach goes into a triangle when I lay on the floor like this. I can put 2 fingers in between that triangle separation. I didn’t think it could be healed!

[@docjenfit]

Thank you for your feedback & for sharing your experience! Will definitely consider more on the topic.

[@lillemorskold449]

This i great Mooore please 🙏 7 cm inoperabel rectus diastasis and two c -section scars from hip to hip. So so hard to find good help and cues for correct exersises and training

[@docjenfit]

Thank you so much for this feedback! Feel free to share with any loved ones you think it may benefit. We have several postpartum/csection videos up & some to come that you're welcome to browse through!

[@monicavelasquez4054]

I have 3 cm diastasis recti in my belly butyon after 2 pregnancies. I am constantly working on improving it with proper breathing and transverse abdominal contraction but nout sure it will ever completely heal :/

[@docjenfit]

Thank you so much for sharing this with us. Hoping this video helps you some. Keep an eye out for videos on similar topics :)

[@laueddy920]

Thank you for the video. My belly had become coning or doming and even though my baby was 1 year old, I still looked five months pregnant. My stomach is flat when I'm lying down, but when I stand up, it bulges out. I know my abs are weak and that's why the cones happen. Naturally weak abdominal muscles, does exercise help? Thanks.

[@docjenfit]

Thank you for sharing your experience with me! You're welcome to look through my postpartum playlist where I have quite a few related videos. I also have a core physical therapy playlist you can get your 1stweek free! jen.health/freetrial

[@_melany_melo_]

I actually understood right away I'm surprised loll and I did feel a huge difference thank you!

[@docjenfit]

thank YOU for watching! I'm glad it helped.

[@PriyaAmar848]

Can you give some core workout and pelvic floor workout for pregnancy second and third trimesters to avoid diastisis recti Thank you

[@docjenfit]

Hey thanks for asking! Here is a short that I recently put out (because I'm in my third trimester) that could give you some ideas: kzbin.infoF_PG5BJNm5I Here's also a good video on bracing in general that you could check out: kzbin.info/www/bejne/ZqaqoJatbNqrh6M I'm bummed because I just took a ton of KZbin videos that won't be getting posted for a while, which I know might not help if you're looking for them now!

[@PriyaAmar848]

@ thank you so much for replying in detail. This is a better one to support the core and still continue the workout 🏋️‍♀️ Wish you all the best for smoothest safest normal vaginal delivery

[@Youtubewatcher990]

My exact issue, I thought I had bad DR, but it’s less than one finger separation. I have bad coning/doming - which course of yours do you recommend? I’m looking on your site and unsure

[@docjenfit]

Thanks for asking! We have a great Pelvic Floor Foundations Course that could be good to check out: jen.health/pelvicfloor Or you could checkout the Core Plan in our Jen Health membership. There is a free trial that you could use to explore the plan: jen.health/freetrial You can also use code OPTIMAL for either of these to get an extra discount!

[@marianna8589]

Hi Jen, thank you so much for this video ❤ I can’t find the link to this core course you were talking about, could you please share the link in the comment for me?

[@docjenfit]

Yeah the Core Plan is in our Jen Health membership. you can try out the plan for a week for free going through this link: jen.health/freetrial You can also use code OPTIMAL in order to get a discount on your first month

[@courtneymartinet6680]

Question: how can you tell about coning or if a dome is forming if there is extra skin or fat in the belly (like the mama pooch)?

[@docjenfit]

A lot of it will just have to do with how you are feeling when you load the anterior core and the shape you notice your tummy take. It definitely can take some exploring and I would just try focusing more on what you feel and when you feel the most complete contraction and pressure of the whole core.

[@SAV3DnFORGIVN]

i have the coning and doming big time and im post 8mos. csection and just found out its 8.5cm so i will def. be getting your exercise techniques and will purchase it and hopefully things will begin to shrink down..how do i know if i am doing it right..lol

[@docjenfit]

Thanks so much for sharing! It can definitely take a while to really learn to coordinate this. A lot of the time it is something you will start to feel. It will just start to click the more and more you do these exercises. We have a great Pelvic Floor Foundations course that can help you start to solidify this foundational core contraction from your pelvic floor all the way to your diaphragm. You could even get a special discount on it by using discount code OPTIMAL10 at checkout: jen.health/pelvicfloor Hope you love it and don't hesitate to reach out to me at [e-mail] if you need any other help!

[@triciaallen2119]

Hi Doc Jen, thank you for all your amazing educational videos! I have a question about core exercises; whenever I engage in planks or twists of any sort, I feel a soreness/tightness on the right side of my waist. It is literally in the midline of the navel, and it feels very tight. when I push my into this spot, it actually feels better. Is that potentially a torn oblique? I try to rest it, but I do need to work out. Thanks!

[@docjenfit]

I don't think it would be a tear of any sorts but just maybe a place that you have a bit more tension. It's good to be aware of this as you continue to push into it. Hopefully as you do more exercises, you will notice the soreness or tightness reduce!

[@triciaallen2119]

@@docjenfit ❤ thanks!

[@strongsyedaa7378]

We should engage core before doing any weight lifting exercises??

[@docjenfit]

We really should always be trying to have dynamic core stability but not necessarily in a way that would impact our breathing or make us feel too rigid.

[@RPaterson]

I have what I think is hard doming caused by over strenuous ab exersises - sit ups lying with feet higher than head. Cannot rectify - I have tried all types of exercise and I think abs are permanently damaged. Any advice would be appreciated.

[@docjenfit]

Thank you for sharing! Hopefully some of these tips helped.

[@strongsyedaa7378]

Is it safe for C Section?

[@docjenfit]

Yes! I actually made this after recovering from my C Section. Try these C Section/Postpartum videos I made on this playlist :)

[@farahhabib8298]

Rising the pelvic floor is like squeezing the pee muscles? Or every pelvic muscle like squeezing the vagina and anus too? Would like to have info on this?

[@docjenfit]

It is good to explore with all kinds of contractions. The more you explore and try, you will be able to hone in on the appropriate level of contraction for different movements and situations. I also have an amazing Pelvic Floor Foundations course that can help you start to solidify this foundational core contraction from your pelvic floor all the way to your diaphragm. You could even get a special discount on it by using discount code OPTIMAL10 at checkout: jen.health/pelvicfloor Hope you love it and don't hesitate to reach out to me at [e-mail] if you need any other help!

[@farahhabib8298]

@@docjenfit is it like squeezing really hard or just a little bit?

[@leikulotsantiago9647]

This is so useful as I don't know how to breathe properly and use my core

[@docjenfit]

I'm so glad it was helpful!

[@fairytaleviola]

I have coming after birth

[@docjenfit]

So common!