What is doming and what does it mean?

what is doming?
What is doming?
This is where the linea alba (connective tissue between rectus abdominus (your six pack muscles)) becomes stretched during pregnancy, once stretched it can cause a bulging/doming appearance of the tummy.
If you see this there is nothing to be alarmed by but you want to avoid anything that causes doming because it puts more stress on the linea alba and increase the diastasis (where the abs are coming apart).
 
What should I be looking out for?
The common signs of diastasis include
  • Doming or bulging of the tummy
  • Low back or pelvic pain
  • Pelvic floor weakness ie. incontinence
  • Feeling of “core” weakness

All women will experience a degree of diastasis towards the end of their pregnancy but the key is to minimise it. It is only considered a problem if the diastasis is more than two finger widths apart.

What should I do if I am experiencing these signs?
  • Strengthen your core (especially your transversus abdominus and pelvic floor) with one of these workouts.
  • Work on your posture- you should be standing tall and upright.
In extreme cases, the use of a pregnancy band may also help you.
 
What should I avoid doing?
Things to avoid in the meantime include:
  • Sit up type motions ie. when getting out of bed. Try rolling to the side and then pushing up using your arms
  • Constipation and straining on the toilet
  • Heavy lifting
  • Crunches or planks as these increase the ‘pull’ apart of the abs. But there are lots of variations you can do such as standing crunchies or incline plank.

Hope this is helpful! If you want to keep in th loop with other pregnancy exercise information join the Pregnancy Plan of Action Facebook Group here.