Demonstration video
Receive your personalized program
Stop training at random.
Get my programGet a program adapted to your goals, level, and available equipment. Reach your goals faster with a structured plan designed just for you.
- Program tailored to your profile
- Guided progression
- Compatible with your equipment
- Structured plan
Our coach prepares your program
Get my programHow to do the cocoons
Instructions
- Lie flat on a yoga mat with arms extended overhead and legs straight.
- Simultaneously lift your torso and knees toward each other.
- Wrap your arms around your knees at the top of the movement.
- Lower your upper body and legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical Tips
- Engage your core throughout the movement to avoid strain on the lower back.
- Avoid pulling on your neck or using momentum.
- Control the lowering phase to maintain muscle tension.
Breathing Tips
- Exhale as you curl up and bring knees and chest together.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if you have lower back pain or herniated discs.
- Not recommended for individuals with recent abdominal surgery.
- Consult a physician if you have hip flexor or spinal issues.
Description
Cocoons are a core-strengthening bodyweight exercise designed to activate the abdominal muscles while enhancing overall control and flexibility. This movement combines elements of a crunch and reverse crunch, requiring you to simultaneously bring your upper and lower body toward each other, mimicking a 'tucked' or 'hugged' position. Performed on the floor without the need for any equipment beyond a yoga mat, cocoons are particularly effective for beginners seeking a low-impact, efficient way to build foundational core strength. They also support spinal mobility and promote better posture by engaging the hip flexors and lower back stabilizers. Cocoons are well-suited for inclusion in bodyweight circuits, abdominal workouts, or warm-up routines and can be progressed or regressed easily to match fitness levels. Their versatility and accessibility make them a reliable addition to any home or gym-based training program focused on core development.
Read more
Read less
Description
Cocoons are a core-strengthening bodyweight exercise designed to activate the abdominal muscles while enhancing overall control and flexibility. This movement combines elements of a crunch and reverse crunch, requiring you to simultaneously bring your upper and lower body toward each other, mimicking a 'tucked' or 'hugged' position. Performed on the floor without the need for any equipment beyond a yoga mat, cocoons are particularly effective for beginners seeking a low-impact, efficient way to build foundational core strength. They also support spinal mobility and promote better posture by engaging the hip flexors and lower back stabilizers. Cocoons are well-suited for inclusion in bodyweight circuits, abdominal workouts, or warm-up routines and can be progressed or regressed easily to match fitness levels. Their versatility and accessibility make them a reliable addition to any home or gym-based training program focused on core development.
Read more Read lessFAQ
