How to do the Cat-Cow
The Cat-Cow is a spine & joints move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.
Form cues
- Inhale, drop your belly and look forward
- Exhale, round your back and look at your navel
- Move with your breath
Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.
Muscles worked
Back — Round and arch one vertebra at a time
More bodyweight back exercises
More moves for the same area
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Y-T-WLevel 1/5
Thread the NeedleLevel 2/5
SupermanLevel 2/5
Table RowLevel 2/5 · Table
Prone ScorpionLevel 2/5
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