Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Cocoons
Cocoons is a beginner isolation flexibility exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques
How to do Cocoons
- Begin by lying flat on your back with your legs extended straight and your arms extended overhead on the floor.
- 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.
- Hold the cocoon position for a moment, squeezing your core muscles.
- Slowly lower your legs and arms back to the starting position, maintaining control. Repeat for the desired number of repetitions.
Form tips
- Focus on using your abdominal muscles to lift your legs and upper body, avoiding momentum.
- Use a mat or soft surface to support your back and prevent discomfort during the exercise.
- Ensure your lower back remains in contact with the floor as you lift and lower your legs to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you curl into the cocoon position and inhaling as you return to the starting position.
Cocoons alternatives
More abs exercises
Cocoons FAQ
What muscles does Cocoons work?
Cocoons mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.
What equipment do you need for Cocoons?
None. Cocoons is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Cocoons should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cocoons good for beginners?
Yes. Cocoons is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Cocoons burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Cocoons?
Other exercises for the abs include Suspension Trainer With Grips Hanging Leg Hip Raise, Exercise Ball Hip Flexor Stretch, Plate Hollow Hold and Suspension Trainer With Grips Hanging Straight Leg Hip Raise.
For developers
Use Cocoons in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_56NWED" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_56NWED", "name": "Cocoons", "model": "male", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_56NWED/mp4-720.mp4?…", "poster": "https://…/ex_56NWED/poster.jpg?…" } }