Mobility

Cat Cow

Cat Cow is a gentle exercise that stretches and strengthens the muscles along your spine and core. This exercise primarily targets flexibility and stability while also promoting good posture. It involves alternating between two poses: the Cat, where your spine is rounded, and the Cow, where your spine is arched.
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Cat Cow instructions
Step-by-step instructions
1
Begin on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips.
2
Look straight ahead or at the floor in front of you, maintaining a straight back.
3
As you inhale, lift your chest and tailbone towards the ceiling, letting your belly drop towards the ground.
4
Exhale and release your chest towards your mat, bringing your tailbone under and rounding your back.
5
Continue to alternate between these postures for a number of repetitions, ensuring a controlled and slow pace.
Begin on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips.
Look straight ahead or at the floor in front of you, maintaining a straight back.
As you inhale, lift your chest and tailbone towards the ceiling, letting your belly drop towards the ground.
Exhale and release your chest towards your mat, bringing your tailbone under and rounding your back.
Continue to alternate between these postures for a number of repetitions, ensuring a controlled and slow pace.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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