Cocoon Crunch
Crunches with a satisfying twist. Cocoon Crunch is a core exercise to strengthen abs, improve stability, and boost body control.
The Cocoon Crunch mainly works the core. No equipment needed: it uses just your bodyweight.
Cocoon Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas)
Cocoon Crunch Variations and Alternatives
How to do the Cocoon Crunch
Start by lying flat on the ground with your legs extended and arms stretched overhead. Your body should be in a straight line from head to toe.
Engage your core muscles and begin to raise both your arms and legs off the floor simultaneously.
As you continue lifting your limbs, peel your shoulder blades off the ground and bring your knees towards your chest.
Reach your hands towards your shins or ankles and try to curl into a tight ball, resembling a cocoon. Note that the tighter the cocoon, the more you will engage your abs.
Hold this 'cocoon' position momentarily and contract your abdominal muscles.
Slowly uncurl and lower your arms and legs back down to the starting position, maintaining control and not allowing them to just drop back down.
Repeat the motion for the desired number of repetitions and sets.
Make sure to maintain controlled breathing throughout the exercise, exhaling as you perform the cocoon movement and inhaling as you extend back out. This exercise primarily targets the core muscles. It can help strengthen the abs, improve core stability, and enhance body control.
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Cocoon Crunch FAQs
What muscles does the Cocoon Crunch work?
The Cocoon Crunch mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Cocoon Crunch?
None. The Cocoon Crunch is a bodyweight exercise, so you can do it anywhere.
What are some Cocoon Crunch variations and alternatives?
Similar exercises include the Alternating Froggy Crunch, Alternating Oblique Crunch, Bent-Knee Crunch Abduction with Arm Through and Corkscrew.
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