Stretch · No equipment
Cat-Cow
The Cat-Cow stretches the back and abs. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- On hands and knees, hands under the shoulders
- Breathe in: let the belly drop and look up
- Breathe out: round the back up toward the ceiling
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 8 slow reps
- Some experience
- 2 × 10 slow reps
- Experienced
- 3 × 10 slow reps
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Hip openers: 1 × 10 slow reps · 3 days a week
- Pilates Core & Tone Full body: 1 × 8 slow reps · 3 days a week
- Stretch & Mobility Hips & lower back: 1 × 10 slow reps · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.