Cat Cow Circle
Loosen your spine with the Cat Cow Circle! This gentle flow improves flexibility, posture, and coordination. Perfect for all levels!
The Cat Cow Circle mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Cat Cow Circle Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Cat Cow Circle Variations and Alternatives
How to do the Cat Cow Circle
Starting Position:
Begin on all fours on a mat or soft surface.
Your hands should be placed directly under your shoulders and your knees should be under your hips.
Body Alignment:
Keep your back in a neutral position, with your head in line with your spine.
Your fingers should be spread wide for stability.
Cat Position:
Inhale deeply and as you exhale, round your back upwards towards the ceiling, tucking your chin to your chest. This is the "Cat" position.
Hold this position for a moment.
Cow Position:
Inhale again, arch your back downwards, and lift your head and tailbone towards the ceiling. This is the "Cow" position.
Ensure your shoulders are relaxed and away from your ears.
Circle Movement:
After going through the Cat and Cow positions, begin to make a circular motion with your torso.
Start by moving your torso in a circular motion, combining the Cat and Cow positions into one continuous movement.
Make sure to switch directions after several circles to engage different muscle groups.
Repetitions:
Continue this movement for 5 to 10 circles in each direction.
Focus on your breath and enjoy the stretch.
Cool Down:
Slowly return to the neutral starting position on all fours.
Take a moment to relax your back and breathe deeply.
Tips:
Keep your movements slow and controlled to maximize the stretch.
Listen to your body and modify the intensity as needed.
Cat Cow Circle FAQs
What muscles does the Cat Cow Circle work?
The Cat Cow Circle mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Cat Cow Circle?
None. The Cat Cow Circle is a bodyweight exercise, so you can do it anywhere.
What are some Cat Cow Circle variations and alternatives?
Similar exercises include the Cat Cow Lookback, Cat Cow to Wide Calf Downward Dog Stretch, Cat Cow Stretch and Cat Stretch.
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