Cocoon Crunch
How to do it
Starting position
- Lie comfortably on your back on the floor.
- Extend both arms straight overhead.
- Spread both legs hip-width apart and straighten them.
- Lift your shoulders and legs slightly off the floor.
Movement
- Engage your abs and lift your upper body.
- Pull your knees firmly toward your chest.
- Tuck your body so your elbows and knees come close together.
- Slowly return to the starting position.
Breathing
Exhale as you tuck your body in and inhale as you extend.
Trainer tips
- Start with your hands and feet slightly off the floor
- Bring your knees and arms together at the same time
- Curl up until your hands touch your shins
Cautions
- Arching your lower back excessively off the floor can cause pain. Keep bracing your abs.
- Straining your neck excessively can cause pain. Keep your eyes on your belly button.
- Touching the feet to the floor to rest
- Bouncing up using the lower back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Quads · Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Rep range | 8–12 reps |
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Representative exercise: Tuck Crunch
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.