"Cocoons" is a challenging exercise that targets the core and helps to improve overall body strength and stability. This exercise requires minimal equipment, making it a great option for both home and gym workouts. "Cocoons" mainly engages the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis, while also activating the hip flexors and lower back muscles. To perform "Cocoons," you start by lying flat on your back with your arms extended overhead. As you exhale, engage your core and lift your upper body off the ground while simultaneously raising your legs, bending at the hips and knees. Imagine curling into a tight ball, resembling a cocoon shape. The key to this exercise is to maintain controlled movements and avoid using momentum. Slowly uncurl your body, lower your legs, and return to the starting position. You can perform multiple repetitions of "Cocoons" to challenge your core strength and endurance. By incorporating "Cocoons" into your workout routine, you can strengthen your core muscles, enhance your posture, and improve overall stability. However, it's crucial to maintain proper form to avoid strain or injury. As always, listen to your body and consult with a fitness professional if you have any concerns or specific limitations.


  • Start by lying on your back on an exercise mat or a soft surface.
  • Extend your arms above your head and your legs straight out.
  • Take a deep breath in.
  • As you exhale, engage your core and slowly draw your knees towards your chest.
  • Simultaneously, bring your arms around your legs and hug your knees.
  • Hold this position for a second or two.
  • Inhale and slowly return to the starting position, extending your arms and legs again.
  • Repeat this exercise for the desired number of repetitions.

Tips & Tricks

  • Include cocoons as part of your core workout routine to strengthen your abdominal muscles.
  • Focus on proper form and engage your core throughout the entire movement.
  • Start with lighter weights and gradually increase the resistance as you become stronger.
  • Inhale as you lift or curl your torso and exhale as you lower back down to the starting position.
  • Perform cocoons at a controlled pace to maximize muscle activation and prevent momentum-based movements.
  • To add variety and challenge, try performing cocoons on an unstable surface, such as a stability ball or balance disc.
  • Give your body sufficient rest and recovery periods between cocoons workout sessions to allow for muscle repair and growth.
  • Incorporate other exercises that target the six-pack muscles, such as planks, Russian twists, or bicycle crunches, into your fitness routine.
  • Stay hydrated and maintain a well-balanced diet with plenty of lean protein, complex carbohydrates, and healthy fats to support muscle development.
  • Consult with a fitness professional or personal trainer to ensure proper technique and to tailor cocoons exercises to your individual fitness level and goals.


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