Cat-Cow
- Beginner
- Yoga
- Mobility
- Pilates
Cat-cow moves you between an arched and a rounded spine on all fours, timing each shape to an inhale or an exhale. It mobilizes the lower back and abs through slow, repeated flexion and extension rather than a static hold. Beginners use it as a yoga, mobility or pilates warmup, cooldown or recovery flow, done for reps.
- Muscles
- Lower back, Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start on all fours, hands under shoulders, knees under hips.
- Inhale: drop your belly and lift your chest and tailbone.
- Exhale: round your spine up, tucking your chin and pelvis.
- Flow between the two shapes with your breath.
Form cues
- Spread your fingers wide for a stable base.
- Move slowly, one vertebra at a time.
- Keep your elbows soft, not locked.
Common mistakes
- Movement rushes ahead of the breath. Match each shape to one full breath.
- Hips stay still while only the back moves. Let your tailbone tilt with each shape.
- Elbows lock straight and take the load. Keep a soft bend in your elbows.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
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