Cocoons
From lying long, curl the knees and the chest together into a ball, arms hugging the shins, then open back out to full length.
How to do it
Setup
Lying on your back, legs long and just off the floor, arms reaching overhead.
Steps
- Curl the chest and the knees into each other at the same time.
- Hug the shins at the top, balanced on the seat.
- Open out slowly, the arms sweeping back overhead.
Common mistakes
Arms and legs dropping to the floor between reps: keep them hovering so the abs stay loaded. Rolling back onto the shoulders in the tuck: stop balanced on the seat. Rushing the unfold: lengthen out slowly; the return is half the work.
Breathing
Exhale on the tuck, inhale extending.
