How to do a Cocoon Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cocoon Crunch
Target muscles worked
Instructions for Proper Form
Cocoon Crunch is a combination of a Crunch and a Leg Pull-In. Like both other exercises, this is a bodyweight core exercise that offers the benefits of both. It’s very similar to a Jackknife Sit-Up, however, you only raise your shoulder blades off the ground instead of your entire torso. This is a great exercise for adding a bit more challenge to your core workout.
- Lie face up on the ground. Position both arms over your head and both legs lying flat.
- Engage your core to pull your knees in towards your chest while simultaneously lifting your shoulders off the ground and swinging your arms forwards.
- Keep your core engaged and hold this position for a moment at the end of the movement.
- Slowly allow your body to descend back into the starting position while maintaining tension in your core.
- Maintain good posture by keeping your hips and lower back in contact with the ground.
- You should feel this exercise in your core.
Tips & FAQs
Resting at the Bottom
Try to focus on keeping your core engaged even at the bottom of the motion. Even a momentary break at the bottom will make this exercise less effective. Focus on keeping some tension in your core as you lie back onto the ground.
Common Form Mistakes
Sitting Up Too Far
Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.
Sets & Reps Calculator
Average Cocoon Crunch standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Cocoon Crunch
1. Crunches
94 mSCORESWAPPED 576 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
2. Dead Bug
92.4 mSCORESWAPPED 338 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
3. Ab Crunch Machine
96.1 mSCORESWAPPED 241 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
4. Leg Raise
96.5 mSCORESWAPPED 241 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
5. Plank
92.8 mSCORESWAPPED 222 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Bicycle Crunch
91.8 mSCORESWAPPED 206 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. Russian Twist
96.2 mSCORESWAPPED 193 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
8. Jackknife Sit-Up
60.8 mSCORESWAPPED 154 TIMESJackknife Sit-Up is a combination of a Sit Up and a Leg Pull-In. Like the other two exercises, this is a bodyweight core exercise that offers the benefits of both. It’s very similar to a Cocoon Crunch, however, you’ll be raising your entire torso off the ground, rather than just your shoulder blades. This is a great exercise for anyone looking to add some extra challenge to their core workout.