5 Exercises to Optimize Your Fertility – Tips from Dr. Joelle Karch (Taylor)

Preparing for fertility treatment isn’t just about appointments and lab work. It’s also about supporting your body in simple, meaningful ways. One of the most effective tools you can use before starting your treatment cycle is movement. 

Dr. Joelle Karch (Taylor) recommends focusing on five foundational exercises that strengthen major muscle groups, improve circulation, and support overall health. These moves can be done at home with no equipment and are perfect for busy schedules or anyone easing back into exercise. 

Important: These exercises are recommended before starting your stimulation medication. Once you begin stim meds, your ovaries enlarge, and high impact or core intense movements should be avoided. Always follow your provider’s guidance on what’s safe during treatment. 

1. Squats 

Build Lower-Body Strength + Support Metabolic Health 

Squats engage your largest muscle groups—glutes, quads, and hamstrings. Strengthening these muscles helps stabilize your pelvis, support healthy posture, and improve overall mobility. 

Fertility benefits include: 

• Enhancing circulation to the pelvic region 

• Improving insulin sensitivity, which is especially helpful for patients with PCOS 

• Supporting a stronger foundation for pregnancy 

Squats are gentle, effective, and one of the best functional exercises you can do pre-treatment. 

2. Push-Ups 

Increase Upper-Body Strength + Boost Core Stability 

You don’t need perfect “military-style” form! Modified push-ups on your knees or against a wall still strengthen the chest, shoulders, arms, and core. 

Why this matters for fertility: 

• Better upper body strength supports posture and reduces muscle tension (especially when stress levels rise during treatment) 

• Engages your core without the intense abdominal pressure that other exercises might create 

• Helps maintain balanced overall fitness, which contributes to hormone regulation and metabolic health 

3. High Knees 

Improve Cardiovascular Health + Support Hormone Balance 

High knees are a great way to get your heart rate up. You can modify them to be low impact by marching instead of jogging. 

Fertility focused benefits: 

• Increases blood flow throughout the body, supporting hormone transport 

• Helps improve endurance and cardiovascular health, which can reduce inflammation 

• Elevates mood and reduces stress—two important factors when preparing for treatment 

Even one minute at a comfortable pace can make a big difference. 

4. Lunges 

Enhance Hip Mobility + Strengthen the Pelvic Region 

Lunges help open tight hip flexors and engage glutes and legs. Hip mobility is especially helpful for patients who sit for long periods. 

How lunges support fertility: 

• Improve alignment and posture, which supports optimal blood flow 

• Strengthen stabilizing muscles around the pelvis 

• Help balance the muscles of the lower body, reducing strain and improving mobility 

They’re also easily modified: step back, step forward, or hold onto a chair for balance. 

5. Planks 

Build Core Strength + Support Full-Body Stability 

Planks activate your deepest core muscles, and even short holds can build significant stability. 

Why this helps before treatment begins: 

• A strong core supports better posture and reduces back pain 

• Enhances functional strength for daily movement 

• Supports full body balance and controlled breathing—both helpful during a physically and emotionally demanding journey 

Note: Once you begin stim meds, core exercises like planks should be paused due to ovarian enlargement and discomfort. 

Timing: What’s Safe Before vs. During Treatment 

These exercises are ideal before starting ovarian stimulation because they support overall wellness, strength, and metabolic health. 
However, once you begin stim medications, your ovaries grow and become more sensitive. At that stage: 

• Avoid high impact cardio 

• Avoid deep core work 

• Avoid twisting or bouncing movements 

• Choose gentle walking, stretching, yoga, controlled resistance training instead as advised by your fertility team.  

• • Note: You can lift weights when seated on a bench; however, maintain slow, deliberate movements focusing on proper form and mind muscle connection.  

Always check with your provider if you’re unsure what’s safe. 

Final Thoughts 

Movement is a powerful way to take care of your body as you prepare for fertility treatment. These five exercises recommended by Dr. Joelle Karch (Taylor) offer a simple, accessible routine to help you feel strong, supported, and connected to your health.