Cocoons
Gym Exercise Card
Equipment
The cocoon exercise is an effective core workout targeting the rectus abdominis. This movement focuses on both the upper and lower abdominal muscles, providing a balanced abdominal contraction. It is performed on the floor, using bodyweight for resistance, making it accessible without equipment.
How to do it
- Lie flat on your back with your legs extended and arms straight above your head.
- Simultaneously lift your torso and bend your knees, bringing them towards your chest.
- Reach your arms forward to wrap around your knees lightly.
- Hold the position briefly before slowly returning to the starting position.
- Repeat for the desired number of repetitions, maintaining controlled movement.
Muscles worked
Primary Rectus Abdominis
Secondary Iliopsoas Obliques Quadriceps
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