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Warm-up & stretching · Warm-up and stretching

Cat-Cow

Cat-Cow is part of the guided warm-up and cool-down in DCFT.

Bodyweight

Animation: Cat-CowAnimation: Cat-Cow

How to do it

  1. On all fours, back long
  2. Slowly round your back, chin to chest
  3. Then let your chest sink forward and down, lifting your gaze slightly
  4. Alternate calmly in rhythm with your breath

Coach’s tip

Moves the spine through its range one vertebra at a time: with no load. Only go as far as feels good. A cushion under your knees makes it comfortable.

Setup

Grip

Hands under your shoulders, knees under your hips

Load

Bodyweight

You need

Nothing extra

FrontBackMuscle map: lower back, absMuscle map: lower back, abs
Target lower back, absAlso working upper back

Alternatives

Other exercises for the same movement (warm-up and stretching). In DCFT you can swap with one tap, and the app only offers what your equipment allows.

Questions about this exercise

What can I do instead of the Cat-Cow?

For the same movement: March in Place, Arm Circles and Chest Opener. In DCFT you swap with one tap.

DCFT

The Cat-Cow in DCFT

In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.

Download on the App Store

Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.

Back to all exercises