PlanWorkouts

Exercise 0260 · REF SLKj2pX

Cocoons exercise animation

Cocoons

Category
Waist
Equipment
Body Weight
Target
Abs

Cocoons curl the knees and torso toward each other simultaneously, working the abs and hip flexors together through a full-body crunch rather than isolating one end of the movement. It's a more demanding variation than a standard crunch since both the upper and lower body are moving at once. Keeping the motion slow and controlled, rather than rocking with momentum, is what actually taxes the abs instead of just swinging through the rep.

How to Do the Cocoons

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Cocoons primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Cocoons work?
The Cocoons primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Cocoons?
The Cocoons is done with no equipment — just body weight.
What's a good alternative to the Cocoons?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.