Cocoons
Cocoons is a strength – simultaneous upper- and lower-body flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Internal and external obliques
- Exercise type
- Strength – simultaneous upper- and lower-body flexion
Exercise technique
- Lie down
Lie on your back with legs extended and arms behind your head.
- Prepare
Draw your lower ribs in and control the space beneath your lower back.
- Knees
Draw your knees toward your chest while curling your pelvis upward.
- Shoulders
At the same time, lift your upper back and bring your ribs down.
- Arms
Bring your arms forward from overhead and close your body into a cocoon.
- Pause
Hold the compact position briefly.
- Extend
Slowly extend your arms and legs only as far as you can without letting your lower back sag.
Key technique points
- Bring both ends of your torso together.
- Choose the extension range according to lower-back control.
- Do not swing your arms.
- Keep your neck in a comfortable curled position.
- Draw your knees in gently.
- Exhale as you close.
Common mistakes
Closing with momentum
Do not bypass your abdominals by throwing your arms and legs.
Arching the lower back
Do not arch uncontrollably when returning to the extended position.
Only drawing in the knees
Include both the pelvic curl and upper-back curl.
Reaching with the head
Do not take your chin toward your knees in place of moving your torso.
Opening quickly
Do not drop your limbs to the floor and lose abdominal braking.
Rolling too far
Do not roll onto your neck from the tucked position.
Frequently asked questions
Cocoons: why is “Closing with momentum” a mistake?
Do not bypass your abdominals by throwing your arms and legs.
Cocoons: why is “Arching the lower back” a mistake?
Do not arch uncontrollably when returning to the extended position.
Cocoons: why is “Only drawing in the knees” a mistake?
Include both the pelvic curl and upper-back curl.
Cocoons: why is “Reaching with the head” a mistake?
Do not take your chin toward your knees in place of moving your torso.
Cocoons: why is “Opening quickly” a mistake?
Do not drop your limbs to the floor and lose abdominal braking.
Cocoons: why is “Rolling too far” a mistake?
Do not roll onto your neck from the tucked position.
What should I focus on when doing Cocoons?
Bring both ends of your torso together. Choose the extension range according to lower-back control. Do not swing your arms. Keep your neck in a comfortable curled position. Draw your knees in gently. Exhale as you close.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.