hip flexors·cardio

Standing march

Stand tall, optionally near a wall for balance. Lift one knee toward the chest, lower, alternate. 60 seconds at a steady rhythm. Heart-rate-up cardio when supine moves are off the table (3rd trimester) and impact moves are off (every trimester). Pair with arm swings to bump intensity. STOP IMMEDIATELY if dizzy, short of breath beyond normal, any contractions, or any bleeding/fluid leak — call your OB.

Secondary muscles

core
quadriceps

Form cues

1STOP if dizzy / lightheaded / contractions / any bleeding or fluid leak — sit down, call your OB
2Stand tall — shoulders back, no slouching into the bump
3Knee lifts to comfortable height — mid-thigh is plenty, no need to chase chest
4Pump arms in opposition for cardio boost; breathe steady

Common mistakes

Bouncing onto the support leg — keep it grounded, this is march not jog
Holding breath — defeats the cardiac/breath-work the move trains
Ignoring lightheadedness — pregnancy lowers vasomotor reserve, dizziness is your sign to sit down

hip flexors·cardio

Standing march

Secondary muscles

core
quadriceps

Form cues

1STOP if dizzy / lightheaded / contractions / any bleeding or fluid leak — sit down, call your OB
2Stand tall — shoulders back, no slouching into the bump
3Knee lifts to comfortable height — mid-thigh is plenty, no need to chase chest
4Pump arms in opposition for cardio boost; breathe steady

Common mistakes

Bouncing onto the support leg — keep it grounded, this is march not jog
Holding breath — defeats the cardiac/breath-work the move trains
Ignoring lightheadedness — pregnancy lowers vasomotor reserve, dizziness is your sign to sit down

Secondary muscles

Form cues

Common mistakes

Secondary muscles

Form cues

Common mistakes

Contraindications