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Abs · Intermediate

Cocoons

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

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Cocoons demonstration

Exercise overview

Training details

AbsCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your arms extended overhead, legs straight, and lower back gently controlled.
  2. 02Brace your abdominals and lift your shoulders and legs slightly from the floor.
  3. 03Simultaneously draw your knees toward your chest and reach your arms forward to curl into a compact position.
  4. 04Pause briefly while balancing on your pelvis and keeping your neck relaxed.
  5. 05Extend your arms and legs away slowly without letting your lower back arch off the floor.

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Variations

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Alternatives

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