Cocoons

A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position.

Equipment

Bodyweight

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Obliques · Hip Flexors

Instructions

01
Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor.
02
Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch.
03
Try to touch the hands to the shins at the top.
04
Reverse the motion smoothly, re-extending arms and legs back to the hover.
05
Repeat for the recommended number of repetitions.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.