How to do Cat and Cow Sequence

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Difficulty: Easy

Impact Level: Low

Target Body Parts: abs, upper back, lower back


In this awesome mobilization for your spine, start on your hands and knees with your knees beneath your hips and your palms beneath your shoulders. Activate your core by pulling your belly into your spine. Keeping the core active start to push your chest forward through the arms and allow your spine to curve downwards. Your gaze will track up to the ceiling. Pull your shoulders back and keep extending your chest forward. Pull your belly in firmer and guide yourself back to neutral. This is the ‘cow’ part of the movement.

The return through a neutral back position and press into your palms and start to arch your back up towards the ceiling, flexing your spine as much as you can. Let your head drop and so you are looking up towards your belly button. Keeping the core active come back to neutral, before repeating the cow position. The aim is to keep moving and transition from cow to cat and back again smoothly for the duration of the exercise.

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