Cat Cow Stretch
Gentle spinal flow to improve posture & flexibility. Sync breath with movement!
The Cat Cow Stretch mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cat Cow Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Obliques
Cat Cow Stretch Variations and Alternatives
How to do the Cat Cow Stretch
Begin on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
Start by moving into the Cow pose: Inhale as you drop your belly towards the mat, lift your chin and chest, and gaze upward. The tailbone should lift toward the ceiling, creating a gentle arch in your lower back.
Transition to the Cat pose: As you exhale, draw your belly to your spine and round your back toward the ceiling, just like a stretching cat. The chin should come to the chest, and the gaze should shift towards the navel.
Perform this sequence for a desired number of repetitions and sets, ensuring you move smoothly and focus on the stretching sensations in your muscles.
---
Cat Cow Stretch FAQs
What muscles does the Cat Cow Stretch work?
The Cat Cow Stretch 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 Stretch?
None. The Cat Cow Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Cat Cow Stretch variations and alternatives?
Similar exercises include the Cat Cow Circle, Cat Cow Lookback, Cat Cow to Wide Calf Downward Dog Stretch and Cat Stretch.
Training calculators
Work out the numbers behind your training before your next session.