How to Do Cocoons
Step-by-step instructions, muscles worked and workouts that use the cocoons.
| Main muscles | Abs |
| Also works | — |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
- To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
- After a brief pause, return to the starting position.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Abs & Core Workout for Intermediate6 exercises · about 45 min · BodyweightResistance Band Abs & Core Workout for Intermediate6 exercises · about 45 min · Resistance Band
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