---
title: "Cocoons"
description: "Begin by lying flat on your back with your legs extended straight and your arms extended overhead on the floor."
locale: en
slug: cocoons
url: "https://hi.fitness/exercises/cocoons"
primaryMuscle: "Core"
secondaryMuscles: ["Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/67af7282-cocoons.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Cocoons

Begin by lying flat on your back with your legs extended straight and your arms extended overhead on the floor.

## How to do it

1. Begin by lying flat on your back with your legs extended straight and your arms extended overhead on the floor.
2. Engage your core and simultaneously lift your legs off the floor while bringing your arms forward to meet your knees, curling your body into a "cocoon" position.
3. Hold the cocoon position for a moment, squeezing your core muscles.
4. Slowly lower your legs and arms back to the starting position, maintaining control. Repeat for the desired number of repetitions.

## Form tips

- Focus on using your abdominal muscles to lift your legs and upper body, avoiding momentum.
- Use a mat or soft surface to support your back and prevent discomfort during the exercise.
- Ensure your lower back remains in contact with the floor as you lift and lower your legs to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you curl into the cocoon position and inhaling as you return to the starting position.

## Similar exercises

- [Hanging Knee Raises](https://hi.fitness/exercises/hanging-knee-raises) - Core · Pull-up bar
- [Ab Wheel All the Way Out](https://hi.fitness/exercises/ab-wheel-all-the-way-out) - Core · Ab wheel
- [Captains Chair Leg Raise](https://hi.fitness/exercises/captains-chair-leg-raise) - Core · Roman chair
- [Decline Sit Up](https://hi.fitness/exercises/decline-sit-up) - Core · Bench
- [Leg Raises (Straight Legs)](https://hi.fitness/exercises/leg-raises-straight-legs) - Core · Roman chair
- [Russian Twist Weighted Ball](https://hi.fitness/exercises/russian-twist-weighted-ball) - Core · Medicine ball
- [Crunch with Medicine Ball](https://hi.fitness/exercises/crunch-with-medicine-ball) - Core · Medicine ball
- [Crunch (On Stability Ball)](https://hi.fitness/exercises/crunch-on-stability-ball) - Core · Stability ball