How to do a Cat Cow

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Cat Cow

Sets Logged
1,215,870
Popularity Rank
160th
Difficulty
Beginner
Lower Back Strength
92 mSCORE 7th
Equipment Required
    Bodyweight-only

Target muscles worked

Primary Muscles
Lower Back
Secondary Muscles
Abs

Instructions for Proper Form

Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

  1. Position yourself on your hands and knees with your hands below your shoulders and knees below your hips.
  2. Inhale in through your nose pulling your bellybutton up towards your spine as your round out your back.
  3. Exhale through your mouth as you arch your back to drop your bellybutton to the floor.
  4. Repeat the movement keeping your arms extended throughout.

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