How to properly perform the "cat" exercise for the back? Benefits for weight loss

A simple cat exercise is good for your back and effective for fat burning

June 10, 2020, 14:15 MSC

They say it also calms the nerves.

The “cat” exercise is believed to have come to fitness from yoga. It has a positive effect on the spine, strengthens the muscles of the back and lower back, helps to tighten the abdomen.

The exercise is simple, it combines dynamic and static load. There are no contraindications, it can be performed at home without special equipment. And most importantly – it does not require special physical preparation.

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What are the benefits of the exercise?

“Cat” is very effective: the exercise improves the flexibility of the spine, strengthens the muscular framework, trains the abs, stretches and stimulates the spinal nerves, calms and relieves tension, fatigue. It can also help you achieve perfect posture.

If you have a sedentary lifestyle, the “cat” will help you relieve fatigue and stretch your spine. Also, this exercise is recommended for women during pregnancy and in the postpartum period, because it helps to regain the figure and restore the belly.

Technique

In the process of performing the exercise involves the muscles responsible for bending the back, as well as the muscles of the back and neck, straight and oblique abdominal muscles.

Choose a flat surface. For comfort, you can place a gym mat or a soft towel to reduce the load on your knees.

Starting position: get on all fours, place your palms shoulder-width apart. Your arms should be straight and your legs should be bent at right angles. Fingers should be facing forward. Distribute your body weight evenly between your arms and legs.

As you inhale, bend slightly in the lower back, pull the tailbone up and the chest forward.
As you exhale, slowly round your lower back and thoracic spine. Feel the shoulder blades spreading apart. Your back should stretch. Direct your gaze to the navel.
As you inhale, gently return to the starting position.
As you exhale, round your back again, pull the spine upwards
As you inhale, gently return to the starting position.

All movements should be smooth, and breathing – even. “Rounding” go on the exhalation, and “flexion” – on the inhalation.

Do 5-10 repetitions each.

Mistakes in execution

The main thing is to keep the balance, the torso should not sag in the air. Watch the starting position, do not tilt your neck upward. It is very important to breathe evenly. Control your movements, do smoothly, no jerks or sudden movements. Keep your arms straight, do not bend them at the elbows. Do not allow painful sensations in the back and neck – it is better to stop immediately.

Such training is better to do in the morning. If you do not have time, you can do it during the day. The main thing is that several hours should pass after eating.

If you do this exercise on a regular basis, you can achieve perfect posture, strengthen muscles and forget about pain in the lower back and spine. And a healthy spine is the key to health and beautiful posture. The exercise is simple, but the benefits are tangible.