# Forearm Plank Cat-Cow

A forearm plank on your toes in which you move your spine between a slight arch and a rounded upper back. Trains the abs, with the obliques working to hold the plank.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/elbow-push-plank-up/video/male.mp4
- HTML: https://seto.fit/exercises/forearm-plank-cat-cow/

## Muscles worked

- Abs: 9/10
- Obliques: 6/10
- Lower back: 3/10

## How to do the Forearm Plank Cat-Cow

1. Forearm plank on your toes, elbows under your shoulders.
2. Lower your hips a little, raise your head, and let your back arch.
3. Round your upper back and raise your hips, head dropping down.
4. Return slowly to the small arch and repeat.

### Full technique — 7 steps

1. Start in a forearm plank on your toes, elbows under your shoulders and fists together in front.
2. Keep your legs straight and your forearms and feet in place for the whole set.
3. Lower your hips slightly and raise your head to look forward, letting your back arch a little.
4. Exhale and round your upper back, pushing your forearms into the floor as your hips rise.
5. Let your head drop until you look at the floor, with your hips level with your shoulders.
6. Keep the arch within a comfortable range and stop if you feel pain in your lower back.
7. Return slowly to the arched position, then repeat.

## Common mistakes

- Dropping the hips all the way to the floor
- Shrugging shoulders toward ears
- Bending the knees to raise the hips
- Rushing between the two positions

## Form cues

- Keep knees straight
- Arms press into floor
- Exhale as you round
- Keep the arch small

## How much to do

- **Strength**: 2–3 sets of 6–10 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Muscle growth**: 2–4 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Overhead Sit-Up](https://seto.fit/exercises/dumbbell-overhead-sit-up/), [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/)
- **Barbell**: [Barbell Overhead Sit-Up](https://seto.fit/exercises/barbell-overhead-sit-up/)
- **Resistance bands**: [Resistance Band Dead Bug](https://seto.fit/exercises/resistance-band-dead-bug/), [Kneeling Resistance Band Crunch](https://seto.fit/exercises/kneeling-resistance-band-crunch/)
- **Weight plates**: [Plate Overhead Sit-Up](https://seto.fit/exercises/plate-overhead-sit-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/) — 15% of bodyweight
- Easier: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- **This exercise: Forearm Plank Cat-Cow — 30% of bodyweight**
- Harder: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/) — 40% of bodyweight
- Harder: [Ab Wheel Knee Tuck](https://seto.fit/exercises/ab-wheel-knee-tuck/) — 60% of bodyweight

## Quick answers

### What muscles does the Forearm Plank Cat-Cow work?

Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 3/10.

### When should I do the Forearm Plank Cat-Cow in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Forearm Plank Cat-Cow?

Strength: 2–3 sets of 6–10 reps, rest 1 min, 3 reps in reserve. Muscle growth: 2–4 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Forearm Plank Cat-Cow?

Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up.

### What is an easier version of the Forearm Plank Cat-Cow?

Reverse Crunch (25% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).

### What is a harder version of the Forearm Plank Cat-Cow?

Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Knee Tuck (60% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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