Step by step instructions, muscle activation and variants for the Cocoons.
Cocoons are a dynamic bodyweight core exercise performed on the floor. You curl your body into a compact shape by simultaneously crunching your torso and drawing your knees toward your chest, then extend back out to work the full range of the abdominals.
Common mistakes content is coming soon.
The Cocoons is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.