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Instructions
- Start in a plank position with your shins on the gym ball and hands on the floor under shoulders.
- Keep your body straight and core engaged.
- Bend your knees and roll the ball towards your chest by pulling your knees in.
- Pause briefly in the tucked position.
- Extend your legs back to the starting plank position with control.
Technical Tips
- Do not let your hips sag during extension.
- Keep your shoulders stable and avoid rounding your back.
- Engage your core throughout the movement for stability.
Breathing Tips
- Inhale while extending your legs back to plank.
- Exhale as you pull your knees towards your chest.
Medical restrictions
- Lower back pain
- Shoulder injuries
- Wrist injuries
Description
The Over the Top, also known as the Swiss Ball Knee Tuck, is an intermediate core exercise performed using a gym ball. It targets your abdominal muscles by requiring you to pull your knees towards your chest while maintaining a stable plank position. This movement not only engages your abs deeply but also challenges your shoulders, triceps, and hip flexors to stabilise the body on an unstable surface. The rolling motion of the ball enhances balance, coordination, and core control, making it an effective choice for athletes and fitness enthusiasts seeking functional strength and stability. Integrating this exercise into your training routine improves dynamic core strength essential for daily movements, sports performance, and injury prevention. Its simplicity in setup yet challenging execution makes it a versatile addition to strength and conditioning programs, especially for those aiming to build a strong and functional midsection.