How to Do Cocoons

Cocoons is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Cocoons

  1. 01Lie flat on your back with arms extended overhead and legs straight.
  2. 02Simultaneously pull your knees toward your chest and sweep your arms around to hug your shins.
  3. 03Lift your shoulder blades off the floor into a tight ball shape.
  4. 04Slowly reverse the movement to return to the fully extended starting position.
  5. 05Keep your lower back pressed against the floor as you extend your legs.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cocoons

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Exhale forcefully as you crunch to ensure the deep transversus abdominis is engaged.

Same coaching engine used inside the A90 app

05 / FAQ

Cocoons questions

What muscles does Cocoons work?

Cocoons is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Cocoons correctly?

Lie flat on your back with arms extended overhead and legs straight. Simultaneously pull your knees toward your chest and sweep your arms around to hug your shins. Lift your shoulder blades off the floor into a tight ball shape. Slowly reverse the movement to return to the fully extended starting position. Keep your lower back pressed against the floor as you extend your legs.

What is the A90 coach tip for Cocoons?

Exhale forcefully as you crunch to ensure the deep transversus abdominis is engaged.

Is Cocoons suitable for beginners?

Cocoons is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Cocoons?

No. Cocoons is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cocoons into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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