How to do Cat-cow

Cat-cow works the Back, neck (loosens them up) with no equipment. Key cue: “On all fours, slowly alternate rounding and arching your back”

BackEasyNo equipmentQuiet

Steps

Get on all fours
Breathe out, round your back and look toward your belly button
Breathe in, push your chest forward and gently arch your back

How many: 30–60 sec

Muscles worked

Back, neck (loosens them up)

Common mistakes

Moving fast
Arching only at the lower back

Easier or harder

Easier	Make the range smaller
Harder	Match your breath and move even more slowly

Build a back routine with a timer

More back exercises

Good morningEasy · No equipment Bird dogEasy · No equipment SupermanEasy · No equipment Back extensionEasy · No equipment SwimmerMedium · No equipment Reverse snow angelEasy · No equipment Prone Y-T-WEasy · No equipment Towel lat pulldownEasy · No equipment

All home workout exercises

Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.