Male

Cocoons

Muscles involved

Building strength through cocoons requires a smart progression strategy if you want to protect your posture and truly target your abdomen. Because you rely strictly on your bodyweight, it is easy to default to using momentum, which compromises your technique. To progress smoothly from simple to advanced, start by bending your knees slightly or shortening the movement range until your core is strong enough to keep your lower back stable. As your body adapts and your control improves, transition toward full limb extension to achieve that compact jackknife shape at the top. Moving step by step ensures your abdomen receives maximal tension without straining your lower spine or breaking your solid exercise form.

How to do it

1. Lie on your back with your legs extended, arms stretched out straight behind your head on the floor. 2. Engage your core and simultaneously lift your upper body and legs off the floor, reaching your hands towards your toes. 3. Pause at the top of the movement when your body forms a 'V' shape, feeling a strong contraction in your abs. 4. Slowly lower your upper body and legs back to the starting position on the floor.

Equipment required

Peso corporal

Muscles worked

Tips

- Reach actively with your hands towards your toes to fully engage your upper abdominals. - Keep your legs as straight as possible, or with a slight bend if you feel lower back strain. - Lower back down with control; do not just collapse to the floor. - Exhale as you lift your body and legs, and inhale as you lower.