10 Best Cocoons Alternatives for Home Workouts

Ranked Cocoons Alternatives

10 substitutes, ranked by how closely each one matches Cocoons on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Arms Straight) Crunch (On Stability Ball

   94% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the abs.

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or cross them over your chest.
   4. Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips.
   5. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
   • Balance: harder to stay steady on than Cocoons
2. Play demonstration

   Progression

   2. Decline Crunch

   95% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and lift your upper body towards your knees, curling your torso.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
3. Play demonstration

   3. Crunch (On Stability Ball)

   94% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or across your chest.
   4. Engage your abs and lift your upper body towards your knees, curling your torso forward.
   5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
   • Balance: harder to stay steady on than Cocoons
4. Play demonstration

   Progression

   4. Crunch (Hands Overhead)

   93% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Extend your arms straight above your head.
   3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
5. Play demonstration

   5. Crunch Floor

   93% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
6. Play demonstration

   6. Prisoner Half Sit-up

   93% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
7. Play demonstration

   Progression

   7. Arms Overhead Full Sit-up

   92% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Extend your arms overhead, keeping them straight.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
8. 

   8. Frog Sit-ups

   92% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
   2. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
   3. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
   4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
   5. As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
   6. As you inhale, slowly lower back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
   • Balance: easier to stay steady on than Cocoons
9. 

   9. Sit-up

   92% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
   2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
   3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
   4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as Cocoons
   • Equipment: bodyweight only, the same as Cocoons
   • Body position: lying on your back, the same as Cocoons
   • Balance: easier to stay steady on than Cocoons
10. Play demonstration

    Progression

    10. Lying Leg Raise Flat Bench

    91% match

    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie flat on a flat bench with your back pressed against it.
    2. Place your hands under your glutes for support.
    3. Keep your legs straight and together, and lift them up towards the ceiling.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: abs, the same as Cocoons
    • Equipment: bodyweight only, the same as Cocoons
    • Body position: lying on your back, the same as Cocoons