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Exercise guide
Cocoons
A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position.
What this exercise works
- Muscles
- rectus abdominis · hip flexors · obliques
- Goals
- hypertrophy · endurance
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor.
- Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch.
- Try to touch the hands to the shins at the top.
- Reverse the motion smoothly, re-extending arms and legs back to the hover.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Feet and hands never touch the floor between reps — that's the whole drill.
- Exhale sharply at the top of the tuck.