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Exercise Library / Cat-Cow

Cat-Cow

The cat-cow moves your spine between rounded and arched positions on hands and knees.

Mobility & Flexibility

What this exercise does

The cat-cow moves your spine between rounded and arched positions on hands and knees. It loosens the back and warms the core.

At a glance

Body part
Back, Abs / Core
Muscles worked
Spine, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Get on hands and knees, wrists under shoulders, knees under hips.
  2. Breathe in and let your belly drop as you lift your head and tailbone (cow).
  3. Breathe out and round your back toward the ceiling, tucking your chin and tailbone (cat).
  4. Move slowly between the two.
  5. Do 8 to 10 rounds.

Common mistakes

  • Moving too fast.
  • Pushing into pain.
  • Holding your breath.

Make it easier or harder

Make it easier

Do it seated, with hands on your knees.

Make it harder

Slow each phase to a full breath.

Keep it safe

Pad your knees. Keep the range comfortable. The chair version avoids the floor altogether.

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