Cocoons

Muscles worked by the Cocoons

Primary

AbsRectus Abdominis

Secondary

Hip FlexorsHip Flexor MusclesObliquesOblique Abdominals

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Cocoons

1. Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor.
2. Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch.
3. Try to touch the hands to the shins at the top.
4. Reverse the motion smoothly, re-extending arms and legs back to the hover.
5. Repeat for the recommended number of repetitions.

Form tips

• Feet and hands never touch the floor between reps — that's the whole drill.
• Exhale sharply at the top of the tuck.

At a glance

Cocoons in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ab Wheel Rollout
• Ball Pike
• Barbell Ab Rollout
• Bench Leg Pull-In
• Bicycle Crunch
• Bird Dog Hold
• Boat Pose
• Cable Crunch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "cocoons",
  "name_en": "Cocoons",
  "name_de": "Cocoons",
  "name_es": "Cocoons",
  "description_en": "A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position.",
  "description_de": "Eine dynamische Bauchübung, die aus der gestreckten Rückenlage einen Kniehub mit einem Crunch verbindet.",
  "description_es": "Un ejercicio abdominal dinámico que combina un encogimiento de rodillas con un crunch desde una posición extendida boca arriba.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "hip_flexors",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "endurance"
  ],
  "tags": [
    "core",
    "calisthenics"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor.",
    "Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch.",
    "Try to touch the hands to the shins at the top.",
    "Reverse the motion smoothly, re-extending arms and legs back to the hover.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken und strecke die Arme über den Kopf; Hände und Füße leicht vom Boden abgehoben.",
    "Ziehe gleichzeitig die Knie zur Brust und schwinge die Arme in einem Crunch nach vorne.",
    "Versuche, mit den Händen die Schienbeine zu berühren.",
    "Strecke Arme und Beine wieder kontrolliert aus, ohne den Boden zu berühren.",
    "Wiederhole die Bewegung für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Túmbate boca arriba con los brazos extendidos sobre la cabeza; manos y pies ligeramente elevados.",
    "Lleva las rodillas al pecho y balancea los brazos hacia adelante en un crunch simultáneamente.",
    "Intenta tocar las espinillas con las manos en el punto máximo.",
    "Extiende brazos y piernas de forma controlada sin tocar el suelo.",
    "Repite el movimiento durante las repeticiones indicadas."
  ],
  "tips_en": [
    "Feet and hands never touch the floor between reps — that's the whole drill.",
    "Exhale sharply at the top of the tuck."
  ],
  "tips_de": [
    "Hände und Füße berühren zwischen den Wiederholungen nie den Boden.",
    "Atme am höchsten Punkt scharf aus."
  ],
  "tips_es": [
    "Las manos y los pies no tocan el suelo entre repeticiones.",
    "Exhala con fuerza al llegar al punto máximo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/cocoons-start.webp",
      "peak": "images/flat/cocoons-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "cocoons");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.