1. Start by lying flat on the ground with your legs extended and arms stretched overhead. Your body should be in a straight line from head to toe.
2. Engage your core muscles and begin to raise both your arms and legs off the floor simultaneously.
3. As you continue lifting your limbs, peel your shoulder blades off the ground and bring your knees towards your chest.
4. Reach your hands towards your shins or ankles and try to curl into a tight ball, resembling a cocoon. Note that the tighter the cocoon, the more you will engage your abs.
5. Hold this 'cocoon' position momentarily and contract your abdominal muscles.
6. Slowly uncurl and lower your arms and legs back down to the starting position, maintaining control and not allowing them to just drop back down.
7. Repeat the motion for the desired number of repetitions and sets.
Make sure to maintain controlled breathing throughout the exercise, exhaling as you perform the cocoon movement and inhaling as you extend back out. This exercise primarily targets the core muscles. It can help strengthen the abs, improve core stability, and enhance body control.
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