The cat, the cow

It is always helpful to find an exercise that not only strengthens, but also stretches, your muscles in the same movement. This exercise, called the cat-cow lift, will help develop both strength and flexibility in your back, buttocks and abdominal muscles.

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1 Kneel on your hands and knees. Place your hands below your shoulders and your knees under your hips. Inhale and shift your weight over your right knee. As you exhale, contract your abdominal muscles and bring your left knee to your chest. Move your forehead toward your knee while rounding your back.

2 Inhale again and stretch your left leg directly behind you. Straighten and lift your leg, pointing your toes. Repeat the exercise 12 to 16 times, alternating left and right legs.

-- Karen Voight; Karen Voight can be reached at kvoightla@aol.com.