Strength

Cocoons

The cocoons is a beginner strength exercise for your abs, using just your body weight.

Main muscles
Abs
Equipment
Body weight
Level
Beginner
Cocoons, starting position
Start
Cocoons, end position
Finish

How to do it

  1. 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.
  2. 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.
  3. After a brief pause, return to the starting position.

Alternatives to the cocoons

Crunches Body weight Reverse Crunch Body weight Russian Twist Body weight Standing Cable Wood Chop Cable 3/4 Sit-Up Body weight Ab Roller Other