Cocoons
Description
Cocoons lie flat with arms overhead and legs extended, then simultaneously crunch the torso up and tuck the knees in — forming a tight ball (cocoon). It engages both the upper and lower abs through full range in one movement.
Equipment Required
Cocoons Instructions
- Lie flat. Arms extended overhead, legs extended.
- Simultaneously crunch your torso up and tuck your knees toward your chest.
- Wrap your arms around your knees — forming a tight ball.
- Extend everything back to flat.
- Move with control.
- The simultaneous crunch and tuck engages the entire rectus abdominis.
- Aim for 10 to 15 reps.
- Similar to V-ups but with knee tuck instead of straight legs.
Cocoons Form & Visual
Cocoons Benefits
- Engages upper and lower abs simultaneously
- Full range of motion core exercise
- No equipment needed
- Builds ab strength through complete range
- Easier than V-ups (bent knees)
- Develops coordination
Cocoons Muscles Worked
- Rectus abdominis (full range)
- Hip flexors
- Obliques (secondary)
Cocoons Variations & Alternatives
- V-Up (straight legs)
- Jackknife Sit-Up
- Crunch
- Reverse Crunch
- Weighted Cocoons
