Cat Cow
This is very important for pelvic tilt and glute strength.
Primary Muscles Used
Cat Cow Instructions
- Begin on your hands and knees in a tabletop position.
- Place your wrists directly under your shoulders and your knees under your hips.
- Keep your spine neutral, your head in line with your spine, and your gaze toward the floor.
- Inhale deeply, letting your belly drop toward the mat for Cow Pose.
- Lift your chest and tailbone upward as you continue inhaling.
- Gaze slightly upward, keeping your neck relaxed and shoulders down your back.
- Exhale slowly, drawing your belly button toward your spine and rounding your back for Cat Pose.
- Tuck your tailbone and chin, pressing your hands firmly into the mat to broaden your upper back.
- Move smoothly and continuously between Cow (inhale) and Cat (exhale) positions.
- Repeat for 5–10 rounds, or about 1–2 minutes, matching each movement with your breath.
- After your final round, return to a neutral spine and take a few deep breaths before relaxing.
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Benefits for the Twisting Oblique Cable Crunch
- Improves spinal flexibility.
- Helps strengthen pelvic tilt.
- Strengthens and stretches the back, neck, shoulders, and torso.
- Engages the core to build stability and support the lower back.
- Releases tension and stiffness from prolonged sitting or standing.
- Promotes better posture through spinal awareness.
- Improves breathing and circulation by coordinating movement with breath.
- Reduces stress and calms the mind through rhythmic, mindful motion.
- Supports balance and coordination with smooth transitions.
- Stimulates internal organs, aiding digestion.
- Serves as an ideal warm-up or cool-down exercise.
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