TETSUCocoons
The Cocoons are bodyweight exercises for the core that primarily target the abs, with the hip flexors and lower back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
abswaist
hip flexorslower back
body weight
How to do the Cocoons
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles do the Cocoons work?
The Cocoons primarily target the abs. The hip flexors and lower back work as supporting muscles.
What equipment do I need for the Cocoons?
None. The Cocoons use your body weight only, so you can do it anywhere.
How many sets and reps of the Cocoons should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cocoons suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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