Raise and lower your arms and legs while lying on your back (bring your hands and knees together) ► cocoon

Individual work

Lie on your back, arms and legs stretched out in line with your body and slightly raised. Raise your arms and legs at the same time, bend your legs (lower legs parallel to the floor) and clasp your knees/shins with your hands (form a "package"; knees at chest height and shoulders raised from the floor).

Attention:
Do not lower your legs and arms completely (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause).

Harden:
Additional weight (for the arms and/or legs).

2-4 weight cuffs ► Make the exercise more difficult (additional weight)