Abdominals
Cocoons
A floor ab exercise where you curl your knees and chest toward each other in a tight ball and extend back out.
Primary musclesAbdominals
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie on your back with your legs extended and your arms overhead.
- 2Brace your core.
- 3Lift your shoulders and feet slightly off the floor.
How to perform
- 1Pull your knees toward your chest while curling your torso up.
- 2Wrap your arms around your shins at the top.
- 3Pause with your abs tight.
- 4Extend your arms and legs back out without touching the floor.
