Stability-Ball Cat Cow
The Stability-Ball Cat Cow mainly works the lower back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Stability-Ball Cat Cow Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Abdominals (rectus abdominis); Mid Traps (trapezius, middle fibers)
How to do the Stability-Ball Cat Cow
Setup
Place a yoga mat on the floor and position a stability ball in front of you.
Kneel on the mat and rest your forearms and hands gently on the top of the stability ball.
Movement
Cat Phase: Exhale deeply as you round your spine toward the ceiling, tilting your chin toward your chest and tucking your pelvis. Imagine pulling your belly button toward your spine and pushing lightly into the ball with your forearms.
Cow Phase: Inhale deeply as you gently arch your back, lifting your chest and tailbone toward the ceiling. Allow your shoulders to retract and gaze slightly forward or up.
Flow: Maintain a slow, controlled rhythm, transitioning smoothly between the rounded 'cat' position and the arched 'cow' position as you breathe.
Form Tips
Keep the movement gentle and fluid; focus on mobilizing the vertebrae rather than pushing for a maximum range of motion.
Use the ball for support and to guide your spinal extension and flexion.
Stability-Ball Cat Cow FAQs
What muscles does the Stability-Ball Cat Cow work?
The Stability-Ball Cat Cow mainly works the lower back, with help from the core and traps. The main muscles are the erector spinae.
What equipment do you need for the Stability-Ball Cat Cow?
None. The Stability-Ball Cat Cow is a bodyweight exercise, so you can do it anywhere.
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