Ladies, the struggle to bring life into this world is real. We go through our day with a smile on our face, jump through hoops for work, try to make the right dietary choices, maintain a social life, all while trying to become pregnant; we need a break! Although our commitments and obligations seem to hold us back, what if there was a way to become pregnant much easier? Are there exercises and movements that will not only strengthen our core but allow us to conceive with ease? Here are the best core exercises when TTC.
Top Core Exercises When TTC
One of the most impactful core exercises when TTC is a Pilates movement known as the knee fold. The beauty of this exercise is that it is low impact, great for our hip joints, strengthens our pelvic floor, and oh, and we get to lie down and chill out for a bit!
We begin the knee-fold movement by finding a comfortable area such as a yoga mat or padded floor to lie down facing the ceiling. From here, follow these easy-to-perform instructions:
- Lie on your back facing up. Begin taking deep and controlled breaths.
- Then, slowly bring your knee to a 90-degree angle and let the calves and feet rest at a 45-degree angle. In essence, you want to look as though you’re seated in an invisible chair.
- While focused on your breathing, bring your other leg into the same 90-degree position.
- Once your knees are parallel to one another, gently begin to squeeze your inner knees together.
As stated earlier, when you perform this movement correctly, it should resemble sitting on an invisible chair while lying on your back. The squeezing sensation provides a deep contraction in the pelvic floor and Kegel region. Both of these areas, when healthy and strong, increase your odds of conceiving!
One of the most underutilized core exercises when TTC is, without a doubt, going for a walk. For soon-to-be moms, an ideal exercise is one that gets your heart pumping and the blood moving while avoiding extreme fatigue or exhaustion. Walking gets your heart rate up and activates the core muscles needed for conception.
Do you have a trail or hill that you can use as a means of exercise in the months to come? For the next few weeks, we encourage you to explore these areas and use them for a brisk walk. Bring a friend or loved one along with you; the more, the merrier! Here are some things to keep in mind while you’re conquering your workout:
- As a rule of thumb, keep your BPM elevated, but not so much that you can’t comfortably complete the session.
- You should be able to maintain a light conversation with a friend, but anything less or more than this means you’re pushing too hard, or too little.
- Start your routine slow and steady. Consistency is key when you’re exercising for fertility.
Although we tried desperately to make a funny “Pirates of the Caribbean” joke when talking about this exercise, planks are a great way to get a strong core and increase your overall fertility. Before you get started with your planks, we must advise extreme caution: This movement is somewhat advanced, and you should move slowly throughout the movement.
The exercise starts by lying either on your stomach or on your side. Find a safe and comfortable place to lie down and put your forearms below your chest or shoulders. From here, keep your legs straight and hold your body slightly off the ground, your weight resting on your forearms. Hold yourself in place for 20 to 30 seconds, squeezing your abs as you go!
Put simply, both the scientific and medical communities have long since known how impactful it is for a woman to be healthy and active when trying to conceive. By using the tips and methods listed above, you can strengthen your core while improving your fertility tenfold.
Remember to practice exercise in moderation; too much or too little can cause adverse effects before pregnancy. Good luck out there, soon-to-be mommies!