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Male
Cocoons
Muscles involved
Cocoons pull your knees and torso together over your hips. They train the whole abdominal wall and build control in your core.
How to do it
- Lie on your back with your legs extended, arms stretched out straight behind your head on the floor.
- Engage your core and simultaneously lift your upper body and legs off the floor, reaching your hands towards your toes.
- Pause at the top of the movement when your body forms a 'V' shape, feeling a strong contraction in your abs.
- Slowly lower your upper body and legs back to the starting position on the floor.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Cocoons: which muscles does it work?
Cocoons mainly works: Abs. It also involves: Rectus abdominis.
Similar exercises
Variations and complementary movements
