How Do I Know Which Program To Start At?
We've created a thorough assessment to help you confidently choose your starting point. If you're still unsure after completing it, our customer support team is here to help.
For more individualized guidance - Use Our Pelvic Health Assessment
How Many Weeks Postpartum Can I Start A Freya Program?
Around 6 weeks postpartum, you’ll usually have a check-up with your GP or medical professional. They’ll let you know if it’s safe to resume gentle exercise. Once you have this sign-off, you can begin a Freya program. We also highly recommend seeing a women’s health physiotherapist before starting any postpartum exercise. This helps you understand your baseline and identify any pelvic health considerations that may affect your training. While not strictly required, it’s incredibly valuable, your physio acts like a high-precision GPS, giving you a clear diagnosis and a personalized roadmap that saves time, reduces stress, and builds confidence as you return to movement.
For more individualized guidance -Use Our Pelvic Health Assessment
I Had My Baby More Than A Year Ago, Which Program Would Be Best For Me?
Pelvic floor recovery is highly individual, no matter how long it’s been since birth. The best starting point depends on your current strength, symptoms, and goals. We recommend taking our Pelvic Health Assessment, it will guide you to the program and phase that’s most appropriate for where you are right now.
For more individualized guidance -Use Our Pelvic Health Assessment
Can I Do A Program Without A Consultation With A Women's Pelvic Health Physio?
A Women’s Health Physio assessment is different from your standard 6-week postnatal check. These specialists provide a detailed look at your pelvic floor, breathing patterns, pressure management, and overall pelvic health so you know exactly where you’re starting from. While it’s not strictly required to see a physio before beginning exercise, we highly recommend it. A pelvic health specialist acts like a high-precision GPS, giving you a clear diagnosis and personalised roadmap that saves time, reduces stress, and builds confidence as you return to exercise.
For more individualized guidance -Use Our Pelvic Health Assessment
I've Already Been Doing Postnatal Exercise, Can I Do Program 2 or 3?
If you’ve been doing postnatal exercise already, you might be ready for Program 2 or 3, but it depends on your core strength, pelvic floor function, and overall readiness for more advanced movements. Our detailed Pelvic Health Assessment is designed to pinpoint exactly where you should start, based on your current recovery and fitness level.
For guidance based on your current workouts -Use Our Pelvic Health Assessment
Can I Do A Program While Breastfeeding? Will It Affect My Milk Supply?
Yes, you can absolutely do our programs while breastfeeding. Moderate exercise does not negatively affect milk supply, in fact, many women find it helps with energy and mood. Just make sure you're eating enough to support both exercise and breastfeeding, staying well hydrated, and listening to your body. Some women prefer to work out after nursing when their breasts are less full and more comfortable. If you notice any supply changes, simply increase your calorie and water intake.
For your specific situation -Use Our Pelvic Health Assessment
I Had A C-Section. Are The Programs Suitable For Me?
Yes, absolutely! Our postnatal fitness program is designed to accommodate various recovery experiences, including those after a C-section. We offer modifications and exercises that focus on rebuilding strength, improving mobility, and promoting overall healing while being mindful of the unique recovery process after a C-section.
For more individualized guidance -Use Our Pelvic Health Assessment
I Had SPD (Pelvic Girdle Pain) During My Pregnancy. Are The Programs Suitable For Me?
Yes, our programs are designed to support recovery from SPD by strengthening the muscles around your pelvic girdle. It includes gentle, targeted exercises that improve stability and mobility, helping to reduce pain and prevent future problems.
For your specific situation -Use Our Pelvic Health Assessment
I Have A Prolapse. Are The Programs Suitable For Me?
It depends on your prolapse grade. Grades 1 and 2 are generally safe for our programs, though we recommend taking our Pelvic Health Assessment for personalised guidance. With Grade 3, you should first work with a pelvic health specialist and only begin once they clear you. Grade 4 requires specialist care, and you should only proceed if your provider gives you the all-clear.
For your specific situation -Use Our Pelvic Health Assessment
I Have A Hypertonic Pelvic Floor. Are The Programs Suitable For Me?
If you have hypertonic (over tight) pelvic floor, our program will not be the right fit at this stage. Tightness in the pelvic floor requires a specialized approach to reduce tension and restore balance. We strongly recommend working with a pelvic health physiotherapist who can create a personalized plan for you. Once you've made progress and feel comfortable, you're welcome to return to our program. We'll be here to support you with a safe and effective postpartum fitness journey.
If you are unsure about hypertonicity -Use Our Pelvic Health Assessment
Can I Do This Program Instead Of Pelvic Floor Physical Therapy? Or Should I Do Both?
Our programs work beautifully alongside pelvic floor physical therapy, not as a replacement. Think of a pelvic health PT as your high-precision GPS, they give you a detailed assessment and personalized diagnosis that becomes your roadmap. Our program then gives you the structured training, progressive workouts, and ongoing support to execute that plan. Many women see a PT for initial assessment and periodic check-ins while using our program for their daily training. If you can't access PT due to cost or availability, our programs can still help you make significant progress, especially if you have mild to moderate symptoms.
For guidance on your situation -Use Our Pelvic Health Assessment
How Do I Fix Diastasis Recti? Will Exercise Close My Ab Separation?
Yes, targeted exercise can significantly improve diastasis recti for most women. Around 99% of women experience some abdominal separation in the third trimester, and while it won't fully close for everyone, the goal is functional recovery, not just gap closure. Our programs teach you proper core activation, breathing coordination, and progressive strengthening that brings your deep core muscles back online. Most women see measurable improvement within 8-12 weeks. The key is learning proper pressure management and avoiding movements that make the gap worse.
For your specific recovery plan -Use Our Pelvic Health Assessment
I Leak When I Sneeze, Jump, Or Run. Will Exercise Fix This?
Yes, strengthening your pelvic floor can significantly reduce or eliminate stress incontinence in most cases. Leaking happens when your pelvic floor can't manage the pressure from these activities. Our programs teach you how to properly activate your pelvic floor, coordinate it with your breath and movement, and build the strength and endurance needed to handle impact. Most women see improvement within 4-8 weeks of consistent training. If you've been leaking for a long time or it's severe, we also recommend seeing a pelvic health physiotherapist alongside our program.
For your specific situation -Use Our Pelvic Health Assessment
Why Does My Core Feel Weak And Disconnected After Birth? Will It Get Better?
This feeling of disconnection is incredibly common and yes, it absolutely gets better with the right training. Pregnancy and birth stretch your abdominal wall and can disrupt the communication between your brain and your core muscles. Your core hasn't lost strength, it's lost coordination. Our programs help you rebuild this mind-muscle connection through targeted breathing, activation work, and progressive strengthening. Most women start feeling more connected within 2-4 weeks and see significant improvement by 8-12 weeks. This isn't about doing endless crunches, it's about teaching your deep core to turn back on.
For your recovery roadmap -Use Our Pelvic Health Assessment
Can I Do A Program While Breastfeeding? Will It Affect My Milk Supply?
Yes, you can absolutely do our programs while breastfeeding. Moderate exercise does not negatively affect milk supply, in fact, many women find it helps with energy and mood. Just make sure you're eating enough to support both exercise and breastfeeding, staying well hydrated, and listening to your body. Some women prefer to work out after nursing when their breasts are less full and more comfortable. If you notice any supply changes, simply increase your calorie and water intake.
For your specific situation -Use Our Pelvic Health Assessment
