Help, I See a Cone/Mountain When I Sit Up

It seems like such a small thing, right? You’re just doing a simple sit-up or maybe getting out of bed, and suddenly there’s this weird bulge or “cone” popping out of your stomach. I hear it so often from women who come to Bodyworks Women’s Health & Wellness, eyes wide with worry: “Am I doing something wrong? Did pregnancy wreck my abs forever?” The short answer is no—but there’s a bit more to the story.

That cone or mountain you see can be a sign of diastasis recti, which happens when the two sides of your abdominal muscles separate. It’s really common after pregnancy, when your belly stretches to make room for that fabulous little bundle of joy. But if your abs stay separated long after baby is born, you might notice things like back pain, core weakness, or that telltale “cone” showing up every time you go to sit up.

So why does it happen in the first place? A lot of factors come into play, including the way your tummy muscles and pelvic floor need to work together. If you had a C-section, scar tissue can affect how well those muscles connect. Or if you had a long labor or a super-fast delivery, your body may still be in recovery mode, leaving certain muscles weaker or overstretched. Your core is a complex system—diaphragm, pelvic floor, abdominals, back muscles—and if one part isn’t pulling its weight, another part often takes over and can get overworked or misaligned.

You might be thinking, “Great, so now what?” This is where we come in. At Bodyworks, we’re all about offering natural, non-invasive solutions that tackle the root cause of your discomfort. Our highly trained physical therapists specialize in pelvic floor therapy and postpartum care, so we know exactly how to assess that separation, guide your muscles back to working together, and help you build strength in a way that feels good (not punishing!). We’ll look at any scar tissue, posture hiccups, and breathing techniques that might be affecting how your core functions. Then we’ll piece together a personalized plan just for you.

It can feel embarrassing or defeating to see that little mountain rise up when you sit up—but trust me, we’ve seen it all. There’s no judgment here, only help and hope. We’re here to remind you that your body is powerful and capable, and that you deserve to move, play, and live without constantly worrying about a cone popping out of your stomach. At Bodyworks Women’s Health & Wellness, we believe healing is a journey, and we’re ready to walk it with you, every step (and sit-up!) of the way.