Cocoons

A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position.

How to do it

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.

Tips

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

Muscles

Primary: Abs

Secondary: Hip flexors, Obliques