Cocoons

Proper Position

• Lie on your back on a mat, with your arms along your sides and your legs extended on the floor.
• Keep your back flat against the mat and engage your core.

Movement

• Lift your legs and upper body simultaneously, bringing your knees toward your chest.
• Allow your arms to follow the movement, sliding along the floor or reaching slightly forward.
• Contract your abs to bring your upper and lower body closer together, forming a compact position.
• Slowly return to the starting position, controlling the movement as you extend your legs and torso.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you return to the extended position.
• Exhale as you bring your knees toward your chest.

Tips

• Keep the movement smooth and controlled to maximize abdominal activation.
• Maintain contact between your lower back and the mat to prevent strain.
• If the exercise is too challenging, keep your knees slightly bent during the extension.