Does Doming Equal Diastasis Recti?

Does Doming Equal Diastasis? - Fit2B.com - Fit2B knows core exercises have busy moms asking, “Should I be worried that my belly is bulging?” and “Does doming equal diastasis recti?” Click through and let us connect you to a free video and let us connect you with the answers and home exercises that you can trust will keep your core safe. #fit2b #diastasisrecti #workouts #exercises #fitness #homeexercises

If your abs make weird shapes when you sit up, lean back, or do crunches, that can tell you a lot about your core. Doming can be a physical sign of abdominal separation and dysfunction, but does doming equal Diastasis Recti every time it happens? Here’s a video with my thoughts on bellies that dome, and you’ll also find some images with discussion points to ponder below it.

Does doming equal Diastasis Recti?

Through our research survey here on Fit2B we established a statistically significant correlation between doming and diastasis rectus abdominus (DRA). You need to gather more information beyond the bulge. While it’s possible to have the midline of your abs form a tent or alien-movie bulge and not have diastasis yet, it’s also possible that you do have DRA.  If you realize you might have one, there are steps you can take and strategies you can use to address it.

Does Doming Equal Diastasis? - Fit2B.com - Fit2B knows core exercises have busy moms asking, “Should I be worried that my belly is bulging?” and “Does doming equal diastasis recti?” Click through and let us connect you to a free video and let us connect you with the answers and home exercises that you can trust will keep your core safe. #fit2b #diastasisrecti #workouts #exercises #fitness #homeexercises
Check your abs for diastasis

What can I do if my belly domes?

If your abs stick out during moments they should be actively engaged and staying flatter, don’t panic and assume the worst. Like I mentioned in the video, my abs dome sometimes where there is more scar tissue from when I had Diastasis Recti. My fascia is strong enough now to withstand that pressure, and I treat it like my own personal turkey timer: If it’s sticking out, I need to have a look, assess things, and decide if I’m done cooking or just need to reposition!

Doming is feedback about my core. If I notice it, I need to step back and re-strategize my breathing, alignment, range of motion, intensity level, etc. I can also choose to ignore it sometimes because it’s minimal and only for a moment. When doming is ignored and allowed to happen frequently every day, I believe it can create or recreate diastasis all over again.

Does Doming Equal Diastasis? - Fit2B.com - Fit2B knows core exercises have busy moms asking, “Should I be worried that my belly is bulging?” and “Does doming equal diastasis recti?” Click through and let us connect you to a free video and let us connect you with the answers and home exercises that you can trust will keep your core safe. #fit2b #diastasisrecti #workouts #exercises #fitness #homeexercises

If you notice your abs doming:

The images in this blog show mild doming patterns in various bellies. Doming can appear worse than these. Sometimes, the dome effect is even more mild. Here are a few things you should consider doing if you see your belly “tent” or make a dome shape:

  1. Use our free videos to check your abs for Diastasis Recti and learn about this issue.
  2. Find a GOOD core and pelvic health therapist and book a few sessions of physical therapy.
  3. Don’t stop working out! You can exercise without making your abs dome more, without making Diastasis Recti worse. We specialize in TummySafe Fitness, and we teach pressure management to avoid doming here on Fit2B!
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So, doming does {and does not} equal Diastasis Recti

Doming happens when the connective tissue that runs down the middle of your abs is having trouble handling high intra-abdominal pressure. It’s one more way your body “talks” to you, and you can listen to your body by paying attention to this early warning sign of diastasis or potential for diastasis to occur or worsen.

People who have Diastasis Recti typically also see doming happening in their abs when they lean back or sit up, or do crunches, planks, or any motion that raises their intra-abdominal pressure beyond where their abs can manage that pressure. However, people who don’t have DRA may also see occasional doming when their abs are subjected to high-pressure motions.

Does your diastasis dome?

I believe it’s possible — because I have worked with thousands of people with Diastasis Recti — to prevent doming in abs that have diastasis. Therefore, I believe — because I’ve seen it and experienced it — that diastasis doesn’t have to equal doming. Someone with diastasis can manage their movements with strategies that take pressure off the abs, eliminate doming, and thus reduce their gap width and depth because it’s not being pressed open all the time. The best part is that the same strategies for managing doming abs tend to also help your posture, pelvic floor, and low back pain!

Does Doming Equal Diastasis? - Fit2B.com - Fit2B knows core exercises have busy moms asking, “Should I be worried that my belly is bulging?” and “Does doming equal diastasis recti?” Click through and let us connect you to a free video and let us connect you with the answers and home exercises that you can trust will keep your core safe. #fit2b #diastasisrecti #workouts #exercises #fitness #homeexercises

We’d like to hear from you!

What do you think? Have you experienced doming in your abs? When you see it happen, do you know how to adjust your breathing, alignment, and movement strategies to manage it? Have you experienced your gap narrowing as you control your doming? Leave a comment!

5 thoughts on “Does Doming Equal Diastasis Recti?

  1. Nicola says:

    When I do sit ups my upper belly comes a lot, as well as around my belly button. I’m very fit, I exercise every day, my diet is good, I can’t understand why I have excess weight around my stomach. I’m 55.

    • Beverly Smith says:

      Nicola my name is Beverly Smith and I’m a Core Restoration Specialist trained through the Tummy Team. Are you asking two questions above or just one? Why do I have extra weight around my middle when I exercise daily and eat well? And why does my belly dome at the top and around belly button when I do sit ups?

      If your question is about weight that could be many reasons, hormones, unknown food allergies, etc. and I’d check out some of Beth’s podcasts in which she talks with experts on such things.

      If it’s about doming it could just be an intra-abdominal pressure issue or an overactive rectus muscle. Using the core muscles properly, especially the deepest transverse abdominal, takes focus and neuromuscular training. Breathing properly is hugely important to the pressure issue. Check out the Tummy Team website I’m sure you will find some helpful blog or video there or ask in the fit2b Facebook group. Blessings to you!

  2. Kalli says:

    I have minor coming but no separation. My specialist said lunges and squats and arm workouts only. I’m a massive yogi, can you recommend any yoga I can do? I’m 5 weeks post partum. Thankyou

    • Beth Learn says:

      Kalli, I’m so glad you’re seeing a specialist. We have a postpartum path that eases people back into ALL modes of fitness including Yoga. While some yoga moves are contra-indicated for the early stages of healing, here on Fit2B we teach the modifications, breath patterns, alignments, and more that allow you to resume Yoga progressively. I am a registered Yoga Teacher and teach other instructors at a local school how to adapt for DR. On Fit2B we don’t teach “regular yoga” with adaptations.” We teach DR-Aware Yoga, Pilates, weights, cardio, step aerobics, Latin Dance, and so much more. Our goal is to return people to doing what they love. I would recommend getting the Postnatal Program during our sale, going through that, then joining asa monthly or premium to access ALL the workouts once you’ve laid that foundation. One you go through all my Yoga routines, and they feel good, and you can maintain proper tension at your midline during the moves, you should be ready for “regular” yoga, easy peasy! This is a matter of a few months, and it’s all part of your recovery and easing back into fitness anyway. You can promise your specialist, that we also teach lunges and squats with proper form too. We have many contributing physical therapists on board who specialize in core and pelvic floor. See you in the workouts!

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