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Cat And Camel – The Best Exercise For The Back And Abdominal Muscles

Be sure to include back exercises in your workout if you want to achieve perfect posture and forget about low back pain. The cat and camel exercise effectively develops the muscles that support the spine and directly affect the abdominal muscles.

Main features

Cat and camel came to the world of fitness and physiotherapy from yoga. It’s safe and effective physical activity affecting the entire central part of the body, which is why cat-camel has become a must-have part of many training programs.

cat and camel - main features

The complex effect on the body is a very important feature of the exercise. Cat and camel relieve back pain caused by scoliosis and sedentary lifestyles and support the respiratory system with an intensive oxygen supply. It’s recommended for people suffering from frequent bronchitis and low immunity.

Muscles used during the exercise

What muscles are involved in the cat & camel exercise?

1The entire group of muscles responsible for the back extension
2Muscles that extend the back, namely the rectus abdominis muscle, external and internal oblique muscles

It does not require serious physical preparation. Therefore it’ll be effective even if you are doing it at home. Don’t forget the importance of systematic training if you are tuned for the results.

Try to do cat and camel daily, combining exercise with other physical activity. Workout time is not critical, but you shouldn’t exercise right after a meal. 1.5-2 hours should elapse between eating and doing the exercise.

You don’t need any special equipment to train, so you can do it at home. Use a gym mat or soft towel to reduce stress on your knees.

cat and camel - muscle work

Exercise technique

To perform the movement correctly, take the correct starting position:

  • Get on all fours on the rug

  • Place your palms firmly on the floor, point your fingers forward

  • Make sure your arms are straight and your legs are bent at right angles

Now you can start doing the exercise.

1Exhale deeply and twist your pelvis inward while rounding your back and lowering your head. The abdominal muscles are tense in this position, and the back is stretched
2While inhaling, slowly return to the starting position
3Inhale again and bend your back in the opposite direction, lifting your head and pelvis. Now, on the contrary, the back muscles work, and the press relaxes
4The workout ends with a return to the starting position while inhaling
cat and camel - exercise technique

exercise technique of cat&camel

The whole cycle should be repeated 5-10 times. In intermediate positions, linger for 8-10 seconds.

Let’s fix common mistakes

Despite the seeming simplicity of the exercise, beginners often do cat and camel incorrectly. Avoid pain in the back and neck while performing the movements. Stick to a slow pace, move from one position to another smoothly.

To avoid mistakes and make your back workout as effective as possible, pay attention to the following points:

1The correct starting position assumes that the knees are located strictly under the pelvis, and the palms are under the shoulders
2Keep your belly tucked up throughout the exercise
3Try to keep your head up as high as possible to achieve the best results

Cat & camel is suitable for people looking to reduce back pain and improve posture. Just a few months of daily exercise is guaranteed to improve your well-being and appearance.

I'm a professional fitness instructor and nutritionist, runner, husband and father. I do my best in providing the right guidance when it comes to the grounds of sexual health, nutrition and common fitness.

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