How to Do the Cocoons

Beginner · Body Only · Targets Abdominals

Cocoons demonstration
💪 Abdominals🏋️ Body Only📊 Beginner🏷️ Strength

How to perform it

  1. Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
  2. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
  3. After a brief pause, return to the starting position.

Muscles worked

The Cocoons primarily targets your Abdominals. You'll need body only.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Cocoons slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.