Cocoons

Instructions

1
Lie supine on the floor or mat with legs extended horizontally. Position body in a neutral alignment with arms at sides or crossed on chest.
2
Bend knees to approximately 90 degrees with feet flat on floor. Engage core by drawing navel toward spine. Hands can be placed behind head or across chest for light support.
3
Slowly lower legs toward the floor by extending hip flexion while maintaining neutral spine. Lower legs as far as possible while keeping lower back pressed to floor. This is the eccentric phase where abdominals lengthen under tension.
4
Pull legs back up to starting position (90 degree bend) by contracting abdominal muscles and hip flexors. Use core strength to drive movement, not momentum. Return to starting position with control.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Cocoons is an excellent addition to your routine. The mechanics of this Strength, Cardio exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

To maximize the Cocoons, actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell Cocoons
  • Cable Cocoons
  • Banded Cocoons

Beginner Tips

If you are new to the Cocoons, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions