Animated GIF · Available via API
gif_boxCocoons
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
isolation
Cal/min
4.3
Force
push
Cocoons is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
list_alt Step-by-Step Instructions
Lie flat on your back with your arms extended straight overhead and your legs extended straight out.
Engage your abs and simultaneously curl your upper body up while bending your knees and pulling them in toward your chest.
Reach your arms forward to meet your shins as your body folds into a tight 'cocoon' shape at the top.
Pause for a moment in the fully curled position, then slowly extend your arms and legs back out to the starting position, lowering your upper body to the ground.
Repeat for the desired number of repetitions.
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