Abs · Bodyweight
Cocoons
Cocoons are a dynamic bodyweight core exercise that involves simultaneously crunching the upper body and tucking the knees to the chest. This movement targets the entire rectus abdominis along with the hip flexors, making it a great addition to the core block or finisher of any workout.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie flat on your back with arms extended overhead and legs straight.
- Simultaneously bring your knees towards your chest while lifting your upper body and wrapping your arms around your knees, forming a ball shape.
- Extend back out to the starting position with control.
Common mistakes
- Arching the lower back during the extension phase shifts the workload from the abdominals to the lumbar spine.
- Swinging the arms aggressively uses momentum instead of core strength to initiate the contraction.
- Allowing the heels and upper back to rest on the floor between reps removes continuous tension from the abs.
Tips
- Keep your lower back pressed firmly into the floor as you extend your arms and legs.
- Exhale fully and pause for a second in the tucked position to maximize peak muscle contraction.
- Control the extension phase by taking roughly two seconds to return to the starting position.
Sets and reps
Perform 3 to 4 sets of 12 to 20 controlled repetitions to build core endurance and muscle definition. Rest 45 to 60 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe for the lower back?
It can place strain on the lumbar area if core strength is insufficient to prevent the back from arching. If you experience pain, stop the exercise and consult a specialist.
Can cocoons be done at home without equipment?
Yes, cocoons require only your bodyweight and a mat or comfortable flat surface, making them well suited for home training.
