WaistBody onlyBeginner

Cocoons

Lie on your back with legs straight and arms extended overhead. Tuck the knees to your chest while sweeping the arms forward in one simultaneous motion.

Difficulty: Beginner
Type: Strength
Mechanic: Compound
Force direction: Pull
Muscles: 1

Form sequence

01 · setup
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.
02 · tuck in · Key step
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.
03 · return
After a brief pause, return to the starting position.

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