Cocoons
How to do the Cocoons with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Cocoons
- 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.
Log it, see it on your body.
Every Cocoons set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Cocoons fits
The Cocoons shows up in training built around a specific goal. See how it fits:
More abs exercises
Cocoons: common questions
What muscles does the Cocoons work?
The Cocoons primarily works the Abs.
Is the Cocoons suitable for beginners?
Yes. The Cocoons is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Cocoons?
None. The Cocoons is a bodyweight exercise, so you can do it without any equipment.
Is the Cocoons a compound or isolation exercise?
The Cocoons is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Cocoons with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Cocoons sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |