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
Leads yoga, stretching, tai chi, walking and gentle strength.
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.
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.
- Download a session for offline use. The app shows the size first.
Safety first
Each session is checked against the NHS advice on exercise in pregnancy, and every one tells you to stop if you feel uncomfortable, too hot or unwell. When an exercise does not suit something you turned on, such as the Pregnancy mini app or early postpartum, the app swaps in the safe alternative. It never asks you for a diagnosis to do this.
The easier version stays on screen
Each exercise shows the reps or seconds, the trainer's spoken cue and a switch to the easier, harder, seated or supported version, so you never have to stop and look for one.
Sources
Checked October 30, 2026. How we check health facts
Questions
Who checks the sessions Sarah and Elena lead?
The exercises and spoken cues go through a safety review before a session is published, with stricter limits for prenatal and early postpartum sessions.
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.
Is it safe to exercise while pregnant?
Ask your midwife or doctor what suits you. The prenatal sessions follow published guidance and show when to stop, and sessions that do not suit pregnancy are left out once the Pregnancy mini app is on.
Start with today
Her Good Days is free, with no third-party ads and nothing to subscribe to. Free on iPhone and Android.