Cocoon
A lying tuck that pulls the knees to the chest while the arms sweep from overhead into a crunch. It works the upper and lower abs together in one closing motion.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Hip Flexors
- Obliques
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with legs straight and arms stretched overhead on the floor.
Brace your abs and press your lower back toward the floor.
Tuck your knees toward your chest, curling your hips off the floor.
At the same time crunch your shoulders up and swing your arms over to reach past your knees.
Pause in the tucked position, then stretch back out to the start under control.
Breathing: Exhale as you tuck, inhale as you stretch out.
Coaching tips
Close up like a ball
Arms and knees meet in the middle
Stretch long between reps
Common mistakes
Throwing the arms to pull you up
Letting the legs slam down
Arching the lower back as you stretch out
Safety notes
Keep the legs a little off the floor at the bottom if your lower back arches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.