Cocoons

About This Exercise

Cocoons is a dynamic core exercise that combines a leg tuck with a spinal curl, challenging abdominal strength and coordination. It's an effective movement for beginners to learn pelvic tilting and spinal flexion in a controlled, supine position.

1Setup

Lie flat on your back on the floor with your legs fully extended and together. Extend your arms straight back past your head, keeping them close to your ears. Engage your core to press your lower back gently into the floor. This is the starting position.

2Execution

Initiate the movement by drawing your knees toward your chest. Simultaneously, rotate your pelvis posteriorly (tuck your tailbone) to lift your glutes slightly off the floor and curl your spine upward, bringing your arms forward past your torso. Aim to bring your knees and chest toward each other in a controlled 'folding' motion. Pause briefly at the top where your abdominal contraction is strongest, then slowly uncurl your spine and extend your legs back to the starting position. Maintain a smooth, 2-second concentric and 2-second eccentric tempo.

Pro Tips

• Exhale forcefully as you curl your knees and chest together.
• Focus on lifting your glutes with a pelvic tilt, not by pushing with your legs.
• Keep the movement slow and controlled; avoid using momentum to swing up.
• Imagine bringing your belly button toward your spine throughout the movement.