Abdominal Stabilisation

Avoiding Abdominal Doming & Lower Back Instability

Abdominal doming is something we see often in Pilates and mindful movement practice, and it’s an important signal from the body, not something to ignore, but also not something to fear. Doming occurs when pressure pushes outward through the abdominal wall instead of being evenly supported by the deep core system. Over time, this can contribute to feelings of instability, particularly through the lower back.

At Belong, we approach this gently and intelligently, focusing on support before strength.

What causes abdominal doming?

Abdominal doming often appears when the deeper stabilising muscles, particularly the transversus abdominis, diaphragm, pelvic floor, and multifidus , aren’t coordinating effectively. This can happen when movements are too intense, rushed, or disconnected from breath. When the deep core isn’t sharing the load, pressure escapes forward through the abdominal wall and the lower back compensates.

Rib-cage control, breath & deep stabilisation

One of the most effective ways to reduce doming is by reconnecting breath with rib-cage control and deep core support. When the ribs flare or lift excessively, the core system loses its ability to stabilise from the inside out.

This is where principles from Dynamic Neuromuscular Stabilisation (DNS), developed by the Prague School, align beautifully with Pilates. DNS emphasises that true spinal stability comes from the diaphragm working in coordination with the deep abdominal muscles and pelvic floor, creating balanced, 360-degree pressure within the trunk.

By encouraging a deep, expansive breath into the rib cage; rather than shallow chest breathing and gently drawing the ribs into alignment, we restore this natural stabilisation system. This allows the abdominal wall to respond evenly, rather than pushing outward under load.

Importantly, this isn’t about bracing or holding the breath. It’s about allowing the breath to support movement.

Pelvic position & integrated core support

Maintaining a subtle pelvic tilt or neutral pelvis (depending on the exercise) further supports this system. When the pelvis and rib cage are stacked and connected through breath, the deep stabilisers can work together efficiently. In Pilates, this integrated system is often referred to as the powerhouse , the foundation for controlled, supported movement.

How this protects your lower back

When deep core stabilisation is absent, the lower back often takes over. This may show up as gripping, arching, or post-class discomfort that feels more like strain than strength. When breath, rib control, and pelvic alignment work in harmony, the spine is supported from the inside out. Movement becomes smoother, more controlled, and far less taxing on the lower back.

The Belong approach

At Belong Pilates & Wellness, we prioritise quality, breath, and awareness before intensity. Our cues are designed to restore natural stabilisation patterns, supporting your nervous system as well as your body. Through consistent, mindful practice, we help retrain the deep core to do what it was designed to do, support you with ease.

If you’ve noticed abdominal doming, lower back discomfort, or a sense of instability, your body isn’t failing ; it’s communicating. With the right guidance and consistent practice, stability, confidence, and strength return naturally.