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Strength Training
Cat-Cow
Beginner
About This Exercise
Spinal flexion and extension flow. Warms the entire spine, reduces stiffness, and primes the core for bracing during heavy lifts.
1Setup
Start on all fours. Hands directly under shoulders, knees directly under hips.
2Execution
Cow: Drop your belly toward the floor, lift your chest and tailbone, look up. Cat: Round your back toward the ceiling, tuck your chin and pelvis. Flow smoothly between positions, spending 2-3 seconds in each.
Pro Tips
- Move through every segment of your spine — do not just hinge at one spot
- Breathe in during Cow (extension), breathe out during Cat (flexion)
- Move slowly and deliberately — feel each vertebra
- The movement should feel better with each rep
Safety Notes
- !If you have disc issues, reduce the range of flexion (Cat position)
Train This Exercise
Quick workout with this exercise