Trying to Conceive? Exercise to Optimize Fertility - Page 8

Nicole Crawford

Contributor - Women's, Family, and Kids' Fitness

Women's Fitness, Family and Kids

Regulating your menstrual cycle is the first step to regaining fertility and achieving pregnancy. I've designed the newest cycle of Mommy workouts to help you exercise with your cycle, not in spite of it.

 

What does that mean? It means observing your body and respecting its needs while also doing the things you love. You can have both.

 

The Fertility Workouts

The goal of this 28-day phase of the Fertility Cycle is to become accustomed to modifying your exercise routine based on where you are in your cycle. Regulating your cycle is the first step to regaining fertility and achieving pregnancy. Starting with the first day of menstruation, I will take you through a day-by-day approach to exercise, with a daily schedule provided for your entire 28-day cycle.

 

This cycle of workouts is intended for women who do intense exercise for five or more hours per week. It is based on my own research and experience. I used this approach to regain my own fertility after the birth of my second child, with great success.

 

You might find it challenging to cut back on the time you spend in the gym, but doing so will help your body establish regularity. It’s understood that you want to continue being active while trying to become pregnant. The plan includes at least one sport or activity day per week, depending on where you are in your cycle, so you can continue the activities you enjoy while increasing your fertility.

 

Of course, not all women have the same cycle length, so repeat or skip days as needed. I recommend keeping a log of other markers such as energy levels, sex drive, and vaginal discharge to help you track where you are in your cycle.

 

Week Eight: End of Luteal Phase

Day 22

Yoga Series 1:
All poses for five deep breaths unless otherwise noted:

  • Bound angle pose
  • Seated forward bend
  • Child’s pose
  • Thread the needle
  • Child’s pose
  • Pigeon pose with bolster
  • Seated forward bend
  • Bridge pose
  • Child’s pose
  • Savasana – 10 minutes

 

Day 23

Sport Day - practice your sport for 1 hour

 

Day 24

Rest Day

 

Day 25

Short Bodyweight Workout:
5 Rounds:

  • Jump rope 2 minutes
  • Push ups x 10
  • Australian pull up x 10
  • Side plank x 30 seconds R/L
  • Pistols x 5 R/L

 

30 minutes skill work

 

Day 26

Sport day

 

 

Day 27

Active rest - walk for one hour today

 

Day 28

Kettlebell Workout 1 - use a weight you can comfortably press for 8 - 10 reps.
5 Rounds:

  • 25 KB swings per side
  • 10 KB thrusters per side
  • Push ups x 10
  • Goblet squat x 10
  • Side plank x 30 seconds per side
  • Rest in child’s pose for 1 minute between rounds

 

Click on the number below that corresponds to the week of training you're in.

 

 

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