Learning To Love Your New Postpartum Body
So how can nutrition support you not only in falling pregnant and during pregnancy, but also postpartum as an athletic mama?
When it comes to training during and after pregnancy, one of the most important — but often overlooked — systems in the body is the core canister.
But what exactly is it, and why does it matter so much?
The core canister is the unit that includes your abdominal wall, pelvic floor, diaphragm and spinal muscles. These structures work together to help you manage changes in abdominal pressure — the pressure that rises sharply during load and impact, like when you lift weights, jump, or run.
When the core canister is functioning well, it tolerates these rises in pressure without issue. When it's not, symptoms like leaking, pressure, pain or feelings of instability can start to appear.
Pregnancy has a huge impact on the core canister, affecting each element in different ways:
These adaptations are necessary for pregnancy, but they also mean the core canister becomes a limiting factor for many athletes.
During pregnancy (and beyond), just because you can do something — like lifting a heavy deadlift — doesn’t always mean you should.
You might have the glute and hamstring strength to lift 100kg, but if your core canister can't manage the sharp rise in abdominal pressure safely, it could cause symptoms or issues down the line.
Understanding how the core canister works, how it responds to different movements, and how to manage pressure well is crucial for:
It’s not about stopping training. It’s about adapting intelligently, scaling movements when needed, and supporting your body as it goes through some of the biggest changes it will ever experience.
Learning how to use your core canister efficiently during training is one of the biggest keys to maintaining performance during pregnancy and rebuilding it postpartum. Knowledge, awareness, and smart adjustments can make all the difference — both now and in the long run.
Kat, Hatch Founder & Women's Health Physio
5 min read
So how can nutrition support you not only in falling pregnant and during pregnancy, but also postpartum as an athletic mama?
Kat, Hatch Founder & Women's Health Physio
6 min read
So how can nutrition support you not only in falling pregnant and during pregnancy, but also postpartum as an athletic mama?
Kat, Hatch Founder & Women's Health Physio
10 min read
An Olympian’s physiological changes during pregnancy.
Kat, Hatch Founder & Women's Health Physio
5 min read
This one's for those of you pre-pregnancy, or if you're later down the track postpartum, once you've done your postpartum rehab.