Ep. 62: Abdominal Coning and Doming: What's Really Going on in Your Core and What To Do About It

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Episode Overview:

Ever feel confused by all the buzzwords in the wellness world—especially when it comes to your core? In this episode of Modern Body, Aly DiRoma cuts through the noise and answers a surprisingly common question that surfaced during a recent Modern Movers meetup: “How do I know if I’m coning or doming in my abs—and what should I do about it?”

With her signature blend of expertise and approachability, Aly dives into what abdominal coning and doming really are, why it happens, and how to spot it in your core using two simple self-assessments you can do at home. The best part is, you’ll need nothing more than your breath, your body, and a bit of curiosity.

Using the visual of a soda can to explain how your diaphragm, pelvic floor, and transverse abdominis work together, Aly reveals why pressure management—not planks or crunches—is the real secret to a strong, functional core. Whether you’ve been pregnant, are returning from injury, or just want to understand your body better, this episode is a gentle nudge toward deeper body awareness and sustainable strength.

In this episode, you’ll learn:

• What coning and doming look and feel like—and why they matter
• Why breathwork is more than just a calming tool—it’s foundational core training
• How poor alignment and premature load (hello, too much too soon) can disrupt your core system
• Two at-home self-assessments that help you identify and correct dysfunctional patterns
• Why Aly swears by simple Groundwork classes in the Modern Body Online Studio and continues to revisit these “basic” exercises herself

“These self-assessments aren’t just for postpartum bodies—they’re for every body. And they’ll keep serving you long after the first try.” — Aly DiRoma

This episode is a reminder that foundational movement isn’t flashy—but it is powerful. You’ll walk away with practical tools and a new appreciation for what it means to “reset” from the inside out.