Step 1
Open the day
The day shows its length, its exercises and the trainer. Download for offline keeps it for a walk with no signal.
Programs
Short sessions, at your pace
Strength, yoga, stretching, walking and prenatal programs, from 5 to 20 minutes. Each one is led by a trainer, and the gentle version of every exercise stays on screen.
Meet the two trainers
Sarah Bennett
Leads yoga, stretching, tai chi, walking and gentle strength.
Elena Ruiz
Leads prenatal yoga, breathing and walking, and reminds you to stop if anything feels wrong. She is also a trainer.
Which programs are in the app?
Six programs sit on the Programs tab, with the one you are doing at the top.
- Strength basics: bodyweight, dumbbells or bands, from gentle to strong.
- Breathe: a few minutes of paced breathing.
- Sleep stories: calm audio for bedtime. About sleep stories
- Gentle yoga: slow flows with a seated version of each pose.
- Tai chi for balance: slow standing work, with support if you need it.
- Journal: a few lines at a time, kept on your phone.
Not up for a whole program? Single sessions are picked for your goal and stage, for the days you want one thing and nothing more. Pregnancy and after-birth sessions are made for those months, with the easier version always on screen; check with your midwife or doctor first. Every session you finish goes into your workout history, next to your walks.
How a program is built
A program is a few weeks of sessions. A session is a short run of exercises, each with spoken cues, reps or seconds, and 4 modifications: easier, harder, seated, and with support for standing.
| Categories | Strength with bodyweight, dumbbells or bands; yoga; tai chi; Pilates; stretching and mobility; walking; low-impact cardio; balance; chair workouts; prenatal; postpartum recovery; pelvic floor; breathing |
|---|---|
| Levels | Gentle, steady and strong. You start gentle and move up after 3 sessions you rate "just right" or "too easy". |
| Length | Sessions fit the minutes you said you have, so a 10-minute day gets a 10-minute session |
Made to follow without help
- Captions are on by default, and every session has a full transcript.
- Cues work without looking: "lower slowly for 3, 2, 1".
- Walking, tai chi and stretching come as audio only, about 1 MB a minute.
Safety first
Each session is checked against the NHS and ACOG advice on exercise in pregnancy, and every one tells you to stop if you feel uncomfortable, too hot or unwell.[1][2] When an exercise does not suit something you turned on, such as the Pregnancy mini app or early postpartum, the app swaps in a gentler alternative, without asking you why.
What a session looks like
Step 2
Follow the trainer
The video plays with the spoken cue as a caption, so it works with the sound low.
Step 3
Rest, then the next set
A rest timer counts down between sets and says what comes next. Skip rest when you are ready.
A session
The easier version stays on screen
Each exercise shows the set, the reps, a safety tip and its source. Easier and Harder sit under it, with the cue for the version you picked.
Audio only, with the words large
Tap Audio only and the video goes away. The trainer's cue stays on screen in large type, so you can glance at it from across the room.
The Video and Audio only switch stays under the exercise, so you can change back at any point.
Single sessions by goal or stage
Sessions is one session at a time, 5 to 20 minutes. Pick a goal or a stage and the list narrows to match.
- Goals: strength, mobility, yoga, stretching, walking, pelvic floor, calm and sleep.
- Stages: cycles, perimenopause, menopause, after menopause, pregnancy and after birth.
Programs made for pregnancy
With the Pregnancy mini app on, Programs lists only what is made for pregnancy, such as a 10-minute prenatal stretch with Elena. Sessions that do not suit pregnancy are left out.
Check with your midwife or doctor first, and stop if anything feels wrong.
Questions
How are the pregnancy and after-birth sessions different?
They are made for pregnancy and the months after birth, with the easier version always on screen and stricter limits on what is included. Check with your midwife or doctor first.
Can I do sessions without watching the screen?
Walking, tai chi and stretching sessions come as audio only, and every session has spoken cues and a transcript.
Can I do the sessions while pregnant?
Check with your midwife or doctor first. The prenatal sessions are made for pregnancy and show when to stop, and sessions that do not suit pregnancy are left out once the Pregnancy mini app is on.
Sources
- NHS: Exercise in pregnancy Checked October 30, 2026
- ACOG: Exercise during pregnancy Checked October 30, 2026
Spotted an error? Write to [email protected]. How we check health information.