Dr. Shannon taught each class while she was in your week of pregnancy, choosing the most supportive and effective exercises. Plus, mobility and breathwork are integrated into each class.
Dr. Shannon taught each class while she was in your week of pregnancy, choosing the most supportive and effective exercises. Plus, mobility and breathwork are integrated into each class.
Classes taught for your week of pregnancy
Classes taught for
your week of pregnancy
No repeats. Five new 35-minute classes for each week of pregnancy structured to work every muscle group.
No repeats. Five new 35-minute classes for each week of pregnancy structured to work every muscle group.
New classes each week
New classes each week
Nutrition guides, pelvic floor workshops, tips to identify coning, and more. You’ll feel confident understanding how to stay fit during pregnancy.
Nutrition guides, pelvic floor workshops, tips to identify coning, and more. You’ll feel confident understanding how to stay fit during pregnancy.
Prenatal education and guidance
Prenatal education and guidance
Looking for light to moderate-intensity cardio options during pregnancy? Evlo’s prenatal cardio classes can be added to your weekly schedule.
Looking for light to moderate-intensity cardio options during pregnancy? Evlo’s prenatal cardio classes can be added to your weekly schedule.
Prenatal cardio
Prenatal cardio
A prenatal workout that
is both effective and gentle for expecting mothers
It is possible to build muscle and strength during pregnancy
without overexerting yourself, and Evlo Prenatal is here to
help you achieve this balance.
These classes are designed to
improve the health of you and the baby, reduce risk of
gestational diabetes and excessive maternal
weight gain, improve delivery, and ultimately lead to a
faster recovery.
Classes are designed to:
- Increase strength and muscle
- Boost energy during pregnancy
- Improve health of you and baby
- Reduce risk of gestational diabetes
- Reduce risk excessive maternal weight gain
- Prepare for delivery
- Support faster recovery
A prenatal workout that
is effective and gentle
for expecting mothers
We recognize that this trimester can be challenging, so the focus is on maintaining consistency with flexibility for how you’re feeling.
Includes:
- Structured classes targeting each muscle group 1-2x per week
- A guide for adapting your schedule around nausea and fatigue
- First-trimester conversations with our Registered Dietitian and Pelvic Floor Physical Therapist
- Optional daily core video for building core connection
First Trimester
Weeks 6-13
Classes continue to promote strength and muscle growth while integrating education on safe movement and load management for this stage.
Includes:
- Focus on muscle growth as energy increases and symptoms begin to settle
- Specific in-class education for how to adapt and modify for this stage of pregnancy
- Updated daily core video designed for the second trimester
- Second trimester-specific conversations with a Registered Dietitian and Pelvic Floor Physical Therapist
Second Trimester
Weeks 14-26
We begin with updated modifications and loading strategies. Core stability and labor-prep mobility are integrated directly into weekly classes, and shorter “mini-style” sessions are added toward the end for flexibility as you near delivery.
Includes:
- Third-trimester conversations with our Registered Dietitian and Pelvic Floor Physical Therapist
- Integrated core stability and mobility training
- Labor-prep mobility at the end of each class
- “Mini” classes under 20 minutes during the final week
Third Trimester
Weeks 27-39
Prenatal cardio | Trimester-specific meditations and recovery day classes | Prenatal minis | SPD-friendly classes
Optional specialty classes available throughout pregnancy
The Evlo Prenatal Program is designed to support you through each stage of pregnancy with safe, effective strength training. Our trimester-based programming adjusts as your energy, anatomy, and training needs change. Maintain strength, stability, and confidence throughout pregnancy and into postpartum recovery.
What to expect
Cali S.
Wow! The difference between my first and second pregnancies was night and day. During my first, I started doing HIIT workouts 4-5x a week and at about 25 weeks I was no longer able to sustain that. It was draining me and so I gave up exercise during that time altogether. After delivery, I had a very difficult time both mentally and physically recovering and it took away from my postpartum experience that I always hoped for! I found Evlo about a year after my first child and was consistently doing my workouts 4x a week. I was able to continue that (minus some missed days during my sick first trimester) throughout my entire pregnancy until I delivered! I felt happier and stronger during my pregnancy as well as after. My second postpartum experience was so much easier mentally and physically and I attribute so much of that to me being able to support my body better and remain strong during my entire pregnancy. What a gift this program has been and continues to be for me and my family who gets to do it together now!
In 2023 I gave birth to my 4th child. I've always had active pregnancies, and I've used a wide variety of at home programs for fitness during them. This pregnancy was the toughest, but because of the gentle consistency of the program, I was able to keep up my strength regimen, even increasing load, until 4 days before I went into labor. I had pubic symphysis dysfunction, so while walking was painful, the variety of options Evlo offers allowed me to modify and maintain/gain strength. The best part though, came after delivery. I was feeling strong and ready to get back to exercise sooner, and was able to restart the workouts without losing much strength. I have started a pelvic PT program, and my physical therapist is so impressed with my strength and recovery. She attributes it all to my strength regimen at Evlo and says she wishes she could bottle up my recovery for all her clients- I do too and I can't say enough great things about the program. Lately, though, my favorite thing about it is that the classes are released at midnight on Sunday, so I can get a jump on the week when I have childcare support at home! It makes it so much easier to stay consistent come Monday.
Tara P.
I’ve experienced two pregnancies in my life (10 years apart) and I can confidently say that using the Evlo method throughout my second pregnancy made an incredible difference--and I'm almost 40 years old now! For my first pregnancy, I was getting weekly massages to cope with the pain I felt throughout my body. My hips were achy, my back would often give out on me and my delivery was long! While using Evlo for my second pregnancy, I had virtually ZERO pain in any of my muscles and joints and I felt strong for my delivery; I pushed 3 times for 15 minutes and my son was out! My core felt STRONG postpartum. While my 30-year-old friends were talking about their diastasis recti, I was less than a finger width by 6 or 8 weeks postpartum (I cannot remember specifically but I know it was fast). In my first pregnancy, I noticed that it took longer for my abs to "come back together." With the second pregnancy, I felt STRONG in my workouts right away and now that I'm 9 months postpartum, I'm back to my pre-pregnancy size and more importantly STRONGER than I was before I got pregnant! I am working on new goals for how to build up my body in a way that leaves me feeling amazing from the inside--out, even as I navigate sleepless nights and holding a baby all day. I cannot say enough good things about my transformation. I not only see results, but I've learned how to properly train in a way that will work WITH my body for the rest of my life. You've got a lifelong member in me! Thank you!
Erin C.
What the members are saying
Experience a stronger pregnancy
A stronger pregnancy and improved recovery
New classes each week taught for your stage of pregnancy
Dr. Shannon’s perspective as she experiences the same week of pregnancy
Trimester-specific core and mobility work
Guidance from a Registered Dietitian and Pelvic Floor Physical Therapist each trimester
Frequently asked questions
I'm new to Evlo. Can I start this program during pregnancy?
With your doctor's approval, Evlo Prenatal is safe to start during pregnancy, even if you haven't been a member before. The platform will guide you on which week to start with based on your trimester. You can always repeat that week until you feel comfortable with the movements and modifications.
Where should I start based on my trimester?
When you sign up for Evlo, you’ll be taken through an onboarding assessment. Your Today tab will populate the Prenatal Program and instruct you on where to start. No more guesswork or endless scrolling.
Is music played during class?
We’ve got you covered. Choose from a list of genres to get access to popular music played directly over classes. Adjust the volume of both the music and the instructor to find your perfect sound.
Do you have a postpartum program?
Yes! Dr. Shannon created a 4-week Postpartum Program when she was postpartum herself. This program is to be started after receiving clearance to return to exercise from your medical provider. When you're ready to begin, simply click "Switch to Postpartum" within the pencil icon next to "Your Track: Prenatal" on the Today tab. You'll want to take the classes in order as they feature progressive core work.
Will I need to do cardio on the side?
We recommend 150 minutes of light to moderate intensity cardio/week in addition to your Evlo workouts. This could be brisk walks, or you can find Prenatal Cardio classes at the bottom of the Prenatal Home page.
What equipment will I need?
To make workouts effective from the comfort of your own home, investing in equipment is an important part of the process. Click here for a list of equipment and links.
Can I cancel any time?
You can cancel any time within your 14-day trial without being charged. You can also cancel before your next billing cycle to avoid being charged for the following month. Once you cancel, you will have access to the membership for the rest of your billing cycle. Click here for more information on how to cancel.
How long are the workouts?
Each class is 35 minutes or less. There are five new classes for each week of pregnancy, taught by Dr. Shannon when she was in that week.
How can I integrate other workouts into the Evlo programming?
We want our workouts to be effective and avoid overuse. Since every week is programmed to work each muscle group on non-consecutive days, we don't recommend doing other workouts alongside the Evlo workouts.
Do I need my doctor's clearance before starting?
Yes. We do not recommend starting Evlo until your doctor has approved our programming.
Is Evlo Diastasis Recti (DR) Friendly?
One of the most important things when it comes to exercising with DR is understanding how to manage your intra-abdominal pressure. Within our classes, we educate on how to coordinate this with core work and beyond. However, if you find that you are consistently coning or doming down your midline, feel increased pressure through the pelvic floor, experience leaking, pain or other symptoms, we would recommend working with a Pelvic Floor Physical Therapist to ensure you are not exacerbating your DR with exercise.
