Cocoons

Core · Bodyweight

How to do it

Lie on your back with your legs straight and your arms **extended behind your head**. Close your body all at once: bring your knees to your chest as your torso lifts and your arms sweep over to touch your shins, curling into a ball. Extend fully again under control. The range is long at both ends, so the abs work through everything they have. The classic mistake is slamming your arms into the floor on the way out: you brake, you do not drop.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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