How to Do Cat-Cow Stretch

Learn how to do the Cat-Cow Stretch with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: No equipment

Muscles worked

back, abdominals

How to do it: step by step

1. Start on all fours with hands under shoulders and knees under hips.
2. Inhale as you drop your belly toward the floor, lifting your head and tailbone (cow).
3. Exhale as you round your back toward the ceiling, tucking your chin and tailbone (cat).
4. Move slowly, letting the breath lead the movement.
5. Repeat the flow for 8 to 10 breaths.
6. Keep your arms straight and your movements smooth.

Tips

• Move one vertebra at a time rather than jerking between positions.
• Great as a warm-up for the spine before any workout.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

Back to all exercise guides

Frequently asked questions

What muscles does the Cat-Cow Stretch work?

The Cat-Cow Stretch mainly works the back, abdominals.

How many reps of the Cat-Cow Stretch should I do?

Hold each stretch for 20 to 30 seconds per side and repeat 2 to 3 times. Move gently and never force a position that causes pain.

Is the Cat-Cow Stretch good for beginners?

Yes. The Cat-Cow Stretch is beginner friendly, so start with light effort and focus on form before adding reps.