The exercise cocoons primarily works the muscles Abs and secondarily works the muscles .

Proper Position Lie on your back on a mat, with your arms along your sides and your legs extended on the floor. Keep your back flat against the mat and engage your core. Movement Lift your legs and upper body simultaneously, bringing your knees toward your chest. Allow your arms to follow the movement, sliding along the floor or reaching slightly forward. Contract your abs to bring your upper and lower body closer together, forming a compact position. Slowly return to the starting position, controlling the movement as you extend your legs and torso. Repeat for the desired number of repetitions. Breathing Inhale as you return to the extended position. Exhale as you bring your knees toward your chest. Tips Keep the movement smooth and controlled to maximize abdominal activation. Maintain contact between your lower back and the mat to prevent strain. If the exercise is too challenging, keep your knees slightly bent during the extension.

Proper Position Lie on your back on a mat, with your arms along your sides and your legs extended on the floor. Keep your back flat against the mat and engage your core. Movement Lift your legs and upper body simultaneously, bringing your knees toward your chest. Allow your arms to follow the movement, sliding along the floor or reaching slightly forward. Contract your abs to bring your upper and lower body closer together, forming a compact position. Slowly return to the starting position, controlling the movement as you extend your legs and torso. Repeat for the desired number of repetitions. Breathing Inhale as you return to the extended position. Exhale as you bring your knees toward your chest. Tips Keep the movement smooth and controlled to maximize abdominal activation. Maintain contact between your lower back and the mat to prevent strain. If the exercise is too challenging, keep your knees slightly bent during the extension.

The exercise variants are: abdominals crunch machine, ab crunch, abdominal pulley crunch, crunch legs up abs, lateral abdominal crunch, trx abdominal crunch, ground crunch, tuck crunch, swiss ball crunch, toe touch crunch.

The exercise variants are: abdominals crunch machine, ab crunch, abdominal pulley crunch, crunch legs up abs, lateral abdominal crunch, trx abdominal crunch, ground crunch, tuck crunch, swiss ball crunch, toe touch crunch.

The equipment needed for the exercise cocoons is: Yoga mat, Without equipment.

Cocoons - Exercise - FitMetrics

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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.

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.

What muscles do cocoons work the most?

Cocoons primarily target the abdominal muscles, especially the rectus abdominis, while also engaging the obliques and lower back stabilizers.

Are cocoons a good beginner ab exercise?

Yes, cocoons are ideal for beginners as they are low-impact, require no equipment, and effectively build core strength and control.

Can I do cocoons without any gym equipment?

Absolutely, cocoons are a bodyweight-only exercise and can be performed on any flat surface, preferably with a yoga mat for comfort.

How many cocoon reps should I do?

Start with 10–15 controlled repetitions per set and gradually increase based on your core strength and endurance.

Are cocoons safe for lower back pain?

Caution is advised; those with lower back pain should consult a medical professional before performing cocoons to avoid aggravating the condition.

Difficulty	Beginner
Equipments	Yoga mat Without equipment
Sports	Callisthenics Fitness
Categories	Strengthening Core