Cocoons
Exercise Animation
Exercise Details
Equipment
bodyweight
Difficulty
Beginner
Type
isolation
Muscle Focus
Primary Muscles
abs
Secondary Muscles
quadriceps
Instructions
- 1.Begin by lying down on the floor flat with your arms extended straight behind your head. This is your starting position.
- 2.Tuck your knees in towards your chest, lifting your pelvis and raising your glutes off the floor. Bring your arms in towards your knees simultaneously, performing a crunch action by lifting your shoulders off the ground.
- 3.Pause the contraction for a moment at the top then slowly return to the starting position.
- 4.Repeat for as many repetitions as required.
Tips
- Try to make sure your heels never touch the floor during a whole set for maximum effectiveness.
- Stretch out as far as possile and contract as tight as possible.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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