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
Which Trimester Can I Start The Prenatal Program?
You can start whenever you feel ready, in any trimester. It is advised to get clearance from your healthcare provider before. Many women actually benefit from beginning early, as it helps build strength, pelvic floor awareness, and movement habits that support you throughout pregnancy. But if you’re joining later, our programs are intentionally designed to meet you where you are, offering safe progressions and modifications for every stage. Programs 1 and 2 are not trimester specific, they are designed around fitness level and pelvic health needs. Program 3 is specifically for third trimester. If you’re unsure which program or level is right for you start with our Pelvic Health Assessment. It guides you toward the best starting point based on your unique needs, experience, and how your body is feeling.
For personalized guidance -Use Our Pelvic Health Assessment
Can I Continue The Program Throughout My Entire Pregnancy?
Yes, you can follow our programs safely through all trimesters, provided you have clearance from your healthcare provider. The workouts are designed to evolve with your changing body, offering modifications and progressions so you can stay active, supported, and aligned throughout pregnancy.
Because every woman’s pregnancy experience is unique, the best place to begin is with our Pelvic Health Assessment. It guides you toward the most appropriate starting point and tailors recommendations based on your symptoms, fitness level, trimester, and pelvic health needs. This ensures you’re following the right intensity and focus for your body at each stage.
Get guidance tailored to your journey -Use Our Pelvic Health Assessment
When Can I Start Exercising During Pregnancy? Is The First Trimester Too Early?
If you were active before pregnancy and have no complications, you can start exercising in the first trimester once your doctor gives you clearance. Many women actually benefit from starting early to build the strength and habits that will support them throughout pregnancy. Our programs begin gently and progress gradually, meeting you exactly where you are. If you're experiencing severe nausea, fatigue, or any complications, wait until you're feeling better and have medical approval. First trimester can be an ideal time to establish your pelvic floor connection and breathing patterns.
For personalized guidance -Use Our Pelvic Health Assessment
Can I Do Other Fitness Programs Or Classes Whilst Doing A Freya Program?
You can continue other fitness programs or classes alongside a Freya program, but it depends on your goals and your current pelvic health needs. Most general workouts don’t target the pelvic floor in the same way ours do, so you can either blend the program with your existing routine and apply what you learn, or focus solely on Freya to maximise results and recovery. The best approach is completely individual. Our Pelvic Health Assessment will give you personalised guidance based on your current symptoms, fitness level, goals.
For A More Individualized Answer -Use Our Pelvic Health Assessment
Can I Start Before My Doctor Clears Me To Exercise?
It’s highly advisable to see a postnatal physio or women’s health physiotherapist before starting the program. This helps you understand your baseline and identify any pelvic health considerations to factor into your workouts. While it’s not mandatory, it’s incredibly beneficial. Think of your pelvic health specialist as your high-precision GPS, they give you a clear diagnosis that becomes your roadmap, saving you time, reducing stress, and building confidence in how you move.
For A More Individualized Answer -Use Our Pelvic Health Assessment
I Have A Complication In My Pregnancy. Can I Do A Program?
If you have a complication in your pregnancy, it’s important to speak with your doctor or midwife before starting or continuing any exercise program. Every complication is different, and your healthcare provider is the best person to advise you on what’s safe for you. Our In-Depth Pelvic Health Assessment will also guide you. It asks a range of targeted questions and provides an individualized recommendation, including whether you should get medical clearance before beginning one of our courses. If clearance is needed, simply wait until you have it. Once you’re approved to exercise, the workouts are designed to be adaptable, you can modify or scale them based on how you’re feeling and what your provider recommends.
Get guidance tailored to your unique needs -Use Our Pelvic Health Assessment
Is Strength Training Safe During Pregnancy?
Yes, strength training is safe and highly beneficial during pregnancy when done correctly. Our prenatal programs are specifically designed to support your changing body, strengthen your pelvic floor, and prepare you for labor and recovery. We focus on proper breathing, core control, and movements that protect your pelvic health while building real strength. Research shows that women who strength train during pregnancy often have shorter labors, easier recoveries, and fewer complications. Always get clearance from your healthcare provider before starting, especially if you have any pregnancy complications.
For personalized guidance on where to start -Use Our Pelvic Health Assessment
What Exercises Should I Avoid While Pregnant?
There isn’t a universal list of exercises all pregnant women must avoid. In most cases, exercises are not ‘off-limits’, what matters is how it’s done, how your body responds, and whether it aligns with your pregnancy goals. During pregnancy, the focus shifts from weight loss and aesthetics to stability, pelvic health, core connection, and preparing your body for birth and recovery. That’s why exercise programming looks a little different. Instead of eliminating movements entirely, we adjust intensity, load, positioning, and purpose to make them supportive rather than stressful. Unless you have a complication or your healthcare provider has advised against specific movements, most exercises can be adapted to be safe and beneficial. The real question is whether the exercise serves your pregnancy needs, and that’s where smart programming matters. If you’re unsure what’s most supportive for your stage, symptoms, or goals, start with our Pelvic Health Assessment. It guides you toward the right approach and helps you understand what movements are best for your body right now.
For personalized guidance -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.
Get guidance tailored to your unique needs -Use Our Pelvic Health Assessment
I Have SPD (Pelvic Girdle Pain). Are The Programs Suitable For Me?
Yes. Our programs are suitable if you have SPD (pelvic pain). They include gentle, targeted exercises that strengthen the muscles around your pelvic girdle, improve stability, and support better movement patterns, all of which can help reduce pain and prevent flare-ups.
Get guidance tailored to your unique needs -Use Our Pelvic Health Assessment
Do The Workouts Prevent Diastasis Recti?
Around 99% of women experience diastasis recti in the third trimester, it’s a normal way your body adapts to your growing baby. No workout can prevent this, but our programs help you maintain core control and pelvic health throughout pregnancy. You’ll learn proper breathing and movement patterns that support your pelvic floor and abdominal wall, which can reduce the severity of diastasis and make early recovery easier. Staying active also helps you maintain your baseline fitness and confidence, making the postnatal phase smoother and more supported.
For personalized guidance -Use Our Pelvic Health Assessment
