Cocoons Exercise

Cocoons are a great exercise for targeting the entire core section.

It primarily engages the rectus abdominis and transverse abdominis with secondary emphasis on the serratus muscles and hip flexors. It also gives a good stretch on the lower back.

Cocoons will develop core strength and improve flexibility, mobility and stability in the hips and lower back.

This is a good exercise to prime the hip flexors and lower back before performing heavy leg and back exercises.

Cocoons How To

  • Lie on your back; fully extend your legs and arms.
  • Bring your knees toward the chest by rotating the pelvis to lift your hips off the floor. Then simultaneously flex your spine, bring your arms over your head to raise your shoulders off the floor and perform a crunch motion. Hold the position for a count of “one”.
  • Return to the starting position; resist your bodyweight on the way down.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Focus on contracting your rectus abdominis by pulling the upper abdominals toward your rib cage.

Contract the hip flexors so you can bring the knees toward your chest.

Extend the hip flexors to straighten the legs out as you bring the arms back to starting position. Cocoons also create continuous tension.

Do not let your arms and legs rest on the floor when you go back to starting position.

Variations: Jackknife, Jackknife Crunch, Swiss Ball Pike

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a


How To Do Cocoons