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.
Músculo principal: hip flexorscardioDificultad: 1/5
Músculos secundarios
- core
- quadriceps
Claves técnicas
- ✓STOP if dizzy / lightheaded / contractions / any bleeding or fluid leak — sit down, call your OB
- ✓Stand tall — shoulders back, no slouching into the bump
- ✓Knee lifts to comfortable height — mid-thigh is plenty, no need to chase chest
- ✓Pump arms in opposition for cardio boost; breathe steady
Errores comunes
- ×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
Contraindicaciones
Omite o modifica este ejercicio si tienes:
- placenta previa (baja inserción — restricción estricta de actividad)
- riesgo o historial de parto prematuro
- preeclampsia o hipertensión gestacional
- anemia severa (hemoglobina <90 g/L)
Traducción en curso — se muestra el original en inglés.