Stop and get help
Stop straight away if you have chest pain, feel faint, or can't catch your breath. If it feels urgent, call emergency services.
Elsewhere, call your local emergency number.
Get That Booty gives general fitness guidance. It isn't medical advice. It isn't a medical device. It doesn't diagnose, treat or prevent anything, and it isn't a substitute for your doctor, physio or midwife. Results differ for everyone.
Check with your doctor first
Talk to a doctor before you start if any of these apply:
- You're pregnant, or you had a baby in the last year.
- You have an injury, joint pain, or you've had surgery.
- You have a heart, blood pressure, breathing or other long-term condition.
- You've ever felt chest pain, dizzy or faint when active.
- You're not sure exercise is right for you now.
Tell the app too. In You, then Things to work around, pick what applies. Your plan changes to suit you.
While you train
- Hard is fine. Hurt isn't. A burn in your glutes is normal. Sharp, pinching or joint pain isn't. Tap "Hurts, not hard" and we'll stop or swap the move.
- Warm up. Every session starts with one. Don't skip it.
- Breathe out as you push. Never hold your breath.
- Use safe kit. Make sure chairs, sofas, steps and benches are stable and won't slide.
- Make room. Clear the floor around you.
- Keep cool. Keep water near.
- Still sore the next day? Rest, and see a physio if it keeps happening.
Pregnancy
Steady strong is made for pregnancy. Use it only once your doctor or midwife says exercise is OK for you.
Stop and call your midwife or doctor if you have any of these:
- Bleeding, or fluid leaking.
- Tummy pain or cramps.
- Painful contractions that keep coming.
- Chest pain, or a racing heart.
- Feeling dizzy or faint.
- A bad headache.
- Pain or swelling in a calf.
- Your baby moving less.
- Being breathless before or after resting.
- Weakness that affects your balance.
- Bad back or pelvis pain, or trouble walking.
Train somewhere cool, drink water, and don't push to exhaustion.
After a baby
Ground up is made for the months after birth. Wait until your postnatal check, and ask your doctor or midwife first. That matters even more after a caesarean. The app asks a few questions and starts you gently.
Stop and talk to your doctor, midwife or a pelvic health physio if you have any of these:
- Bleeding that gets heavier, or comes back.
- Pain in your tummy, scar, pelvis or back.
- A heavy or dragging feeling low in your pelvis.
- Leaking when you move, cough or jump.
- A bulge along the middle of your tummy when you strain.
Your body, your pace
We measure strength: reps, sets and your +1s. We never judge how anyone looks. Everyone's progress is different, and rest days count too.
If exercise, food or your body feel hard to manage, please talk to your doctor, or someone you trust. In the UK, Beat can help. In the US, try ANAD.