Trying to conceive (TTC) can feel like a rollercoaster of emotions, hormones, and lifestyle adjustments. One thing that can have a big impact on fertility—but is often overlooked—is exercise.
If you're TTC, you might be wondering:
✅ Should I work out while trying to conceive?
✅ What types of exercise support fertility?
✅ Can too much exercise hurt my chances of getting pregnant?
The good news is that staying active can boost fertility, improve hormone balance, and help prepare your body for pregnancy and birth. But not all workouts are created equal! Over-exercising or doing the wrong kinds of workouts may actually make it harder to conceive.
Here’s a breakdown of the best pregnancy-safe workouts for TTC moms—designed to boost fertility, reduce stress, and get your body baby-ready!
Why Exercise Matters When You’re TTC
Staying active while trying to conceive can:
✔ Improve circulation to reproductive organs, supporting egg health
✔ Regulate hormones like estrogen and progesterone
✔ Reduce stress and cortisol levels, which can interfere with ovulation
✔ Maintain a healthy weight, improving fertility outcomes
✔ Strengthen your core and pelvic floor for pregnancy and birth
But there’s a catch: too much intense exercise can have the opposite effect. Extreme cardio, HIIT workouts, and heavy weightlifting can cause stress on the body, disrupt ovulation, and lead to irregular cycles.
The key? Balance!
Read about my TTC journey here: How To Get Pregnant Fast. Five Steps I Took To Get Pregnant
The Best Pregnancy-Safe Workouts for TTC Moms
Here are the best low-impact, fertility-boosting workouts that keep you active while supporting your body’s natural rhythms.
1. Walking 🚶♀️
Why it's great for fertility:
- Boosts circulation to your uterus and ovaries
- Helps maintain a healthy BMI without over-stressing your body
- Reduces stress and increases endorphins
🏃♀️ How to do it:
- Aim for 30–45 minutes of moderate walking 5 times a week
- Walk outdoors to get fresh air and boost vitamin D levels (which supports fertility!)
- Keep it relaxed and enjoyable—no power walking required!
2. Yoga 🧘♀️
Why it's great for fertility:
- Reduces cortisol (stress hormone) levels, which can impact ovulation
- Improves blood flow to the reproductive organs
- Strengthens the core and pelvic floor for pregnancy
🧘♀️ Best fertility-friendly poses:
- Butterfly Pose (stimulates blood flow to the pelvis)
- Legs-Up-The-Wall Pose (improves circulation and reduces stress)
- Cat-Cow Pose (balances hormones and increases spinal flexibility)
🔥 Bonus: Yoga also improves egg quality by reducing oxidative stress in the body.
Try finding some pregnancy-safe yoga classes or online classes!
3. Strength Training 💪
Why it's great for fertility:
- Helps balance insulin and blood sugar levels (important for PCOS and ovulation health)
- Builds lean muscle, supporting a healthy pregnancy
- Boosts metabolism and energy levels
🏋️♀️ How to do it safely:
- Use light-to-moderate weights (no heavy lifting!)
- Focus on bodyweight exercises, resistance bands, or light dumbbells
- Do squats, lunges, and glute bridges—they strengthen your core and pelvic area for pregnancy
💡 Tip: Avoid overtraining—stick to 3 days a week for 20–30 minutes per session.
4. Swimming 🏊♀️
Why it's great for fertility:
- Provides a full-body workout with minimal strain
- Reduces stress and inflammation
- Improves circulation to reproductive organs
🏊♀️ How to do it safely:
- Swim laps at a moderate pace for 30 minutes, 3–4 times a week
- Try water aerobics for gentle resistance training
- Avoid high-intensity swimming or prolonged exposure to chlorine (opt for saltwater pools if possible)
5. Pilates 🤸♀️
Why it's great for fertility:
- Strengthens deep core muscles for pregnancy support
- Improves pelvic alignment and posture
- Enhances flexibility and balance
🏋️♀️ Best moves for TTC moms:
- Pelvic tilts (strengthen the lower back and core)
- Bridge exercises (great for pelvic floor health)
- Seated twists (help with digestion and circulation)
💡 Tip: Stick to beginner or prenatal-friendly Pilates classes for gentle strengthening.
6. Dance Workouts 💃
Why it's great for fertility:
- A fun, stress-reducing way to stay active
- Gets your heart rate up without overdoing it
- Boosts circulation and flexibility
🎶 How to do it safely:
- Join a Zumba or low-impact dance class
- Dance at home to your favorite playlist for 20–30 minutes
- Keep it joyful and light—this is about movement, not intensity!
Workouts to Avoid While TTC ❌
While staying active is great, some workouts can negatively impact fertility by raising stress hormones or disrupting ovulation. Avoid:
🚫 High-Intensity Interval Training (HIIT): Can spike cortisol levels and mess with ovulation.
🚫 Long-Distance Running: Can lower body fat too much, affecting menstrual cycles.
🚫 Extreme Weightlifting: Heavy lifting can stress the body and lead to hormone imbalances.
🚫 Hot Yoga: The high heat can be risky for early pregnancy and increase stress on the body.
Final Tips for Exercising While TTC
💡 Listen to Your Body: If you feel exhausted or drained after workouts, it’s a sign to scale back.
💡 Stay Hydrated: Proper hydration improves cervical mucus, which is essential for conception.
💡 Balance is Key: Aim for 30–45 minutes of movement 3–4 days a week without overdoing it.
💡 Prioritize Rest Days: Rest is just as important as exercise when it comes to fertility!
By choosing pregnancy-safe, fertility-boosting workouts, you can support your body while preparing for the exciting journey ahead.
✨ What’s your favorite way to stay active while TTC? Share in the comments below! ✨
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