Exercise guide
Cocoons
Cocoons are a bodyweight abdominal exercise that combines a reverse crunch with an upper-body crunch. The arms and legs begin extended before the knees tuck inward and the shoulders and hips lift from the floor. The movement finishes in a compact position before opening again.
Training context
Setup cues for Cocoons
Use a clear floor area that allows the arms and legs to extend fully. The lower back should remain controlled as the body opens rather than arching sharply away from the floor.
The compact position should come from the abdominals rather than from pulling the head forward or swinging the legs.
Technique overview
Bring the shoulders and pelvis together
Lie on your back with the legs extended and arms reaching behind the head. Tuck the knees toward the chest while curling the shoulders upward and rolling the pelvis slightly from the floor. Pause briefly, then extend the arms and legs slowly. Shorten the range if the lower back begins to arch during the return.
Treat this as an overview and use a range, pace, and setup you can control.