Are Grace, Grit & Gratitude sessions safe during and after pregnancy?

FAQ > Pregnancy & Postnatal

The majority of our exercise and yoga videos do not include cues for pregnancy or postnatal recovery and strengthening.

In the first instance we recommend that you consult your GP, medical professional, LMC and/or midwife before continuing to exercise during pregnancy.

Many activities will be okay if you are healthy and experiencing a normal pregnancy. However, some exercises – such as crunches, strong core work, lying prone on your belly, intense cardio, training to failure, or jumping – should be avoided (note, this is not a full list!). We take a super safe approach and also recommend you should not do supine (lying on your back) floor work for the duration of your pregnancy, even in the early trimesters.

We do not recommend starting a new exercise regime while pregnant. We also don’t go on the basis that you can continue doing everything you were doing pre-pregnancy if you were super active beforehand. This is due to a range of reasons including diastasis recti, over-active pelvic floor muscles, distress to your baby, and the potential to weaken pelvic floor muscles.

If you are pregnant or postnatal, we do have resources on the website to help you learn what you should be steering clear of and what you may be able to do given clearance from your LMC. Remember, the main goal at the end of the day is healthy mum, healthy baby.

Following pregnancy, we recommend that you get medical clearance prior to returning to physical activity and fitness programmes including those on Grace, Grit & Gratitude. Typical recommendations are to wait at least six weeks after giving birth to return to exercise for uncomplicated births, or at least 10 weeks following a complicated birth. It may be longer depending on how your body feels and recovers, so be patient, listen to its cues and give yourself a tonne of permission!

Remember that clearance to return to training doesn’t mean going back to ‘regular’ exercising. We recommend gentle walking, abdominal breathing and pelvic floor work initially, and build up slowly from there. Over exercising may affect milk supply and recovery, so if you are breastfeeding this is also important to take into consideration. Read this article on Returning to Exercise Safely After Baby for more info.

If you haven’t already been checked by your LMC or GP and you are a member with us, we highly recommend that you watch our video on How to Check for Diastasis Recti before resuming exercise. We also recommend that you assess your pelvic floor. Some activities may worsen these conditions if they go ignored. An experienced physio well-versed in women’s health should be your first port of call for either of these problems as they are typically highly treatable.

Grace, Grit & Gratitude workouts generally don’t have crunches or jumping/high impact movements without alternatives, so they should be safer for postnatal rehabilitation than many other online workouts.


If at any time you feel pain, dizziness, nausea or any other warning signals, please stop the exercise and consult a professional.

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