Exercise

Cat-Cow

A dynamic spinal mobility exercise that alternates between extension and flexion, mobilizing the thoracic spine and engaging the core throughout the movement. Move smoothly between positions without forcing range of motion.

Also called: Cat Cow Stretch · Equipment: bodyweight · Pattern: compound

Open in the app
How to do it

Step by step

  1. Begin on hands and knees in a neutral tabletop position, hands under shoulders and knees under hips.
  2. Inhale as you drop your belly, lift your gaze upward, and extend your thoracic spine (Cow position).
  3. Exhale and reverse the movement by rounding your spine, tucking your chin, and drawing your belly in (Cat position).
  4. Move fluidly between positions, syncing each movement with your breath.
  5. Perform 8-12 slow repetitions, emphasizing spinal articulation rather than speed.
Muscles worked

What it trains

Mainly Abdominals, Lower Back.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the cat-cow in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.