Cat-cow (prenatal)

Pre/postnataleasytimedno equipment

On hands and knees, the back rounds gently and then lengthens as the belly softly lowers, one slow breath per movement; it eases back ache and takes the weight of the belly off the spine.

How to do it

1. Come onto hands and knees, hands under the shoulders and knees under the hips, back long.
2. Breathe out, gently draw the lower belly in and round the back toward the ceiling, head relaxed.
3. Breathe in, let the back lengthen and the belly soften toward the floor without sagging; look slightly forward.
4. Move within a comfortable range for 6-8 slow breaths; avoid letting the lower back sink heavily.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Supporting: lower back, abs, lats