The cocoon crunch is a bodyweight exercise targeting the ab muscles, the rectus abdominis or "six-pack" muscles in particular. It involves bringing your knees to your chest and your arms from overhead to center. It can be performed for time or reps as part of the ab-focused portion of any workout.


  1. Builds the rectus abdominis and the obliques
  2. Both stretches and contracts ab muscles
  3. Difficulty increased by moving both arms and legs simultaneously
  4. No equipment required

Cocoons Images


Cocoons Instructions

Cocoons muscle diagram
  1. Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
  2. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
  3. After a brief pause, return to the starting position.