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Visual demonstration of the Cocoons exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Bodyweight
Exercise guide

Cocoons

4 steps Updated 29/08/2026

Cocoons is a bodyweight exercise targeting Abdominals (Rectus Abdominis).

Step by step

How to perform it

  1. Begin by lying flat on your back with your legs extended straight and your arms extended overhead on the floor.
  2. Engage your core and simultaneously lift your legs off the floor while bringing your arms forward to meet your knees, curling your body into a "cocoon" position.
  3. Hold the cocoon position for a moment, squeezing your core muscles.
  4. Slowly lower your legs and arms back to the starting position, maintaining control. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Cocoons

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