Videos
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
How do I perform the Over the Top exercise safely?
To perform the Over the Top safely, keep your core tight, avoid letting your hips sag, and move slowly while pulling your knees towards your chest on the gym ball to maintain control and prevent injury.
What muscles does the Over the Top target the most?
The Over the Top targets your abs as the primary muscle group while also engaging your external obliques, back, triceps, glutes, and quadriceps for stabilisation and control during the movement.
Is the Over the Top suitable for beginners?
The Over the Top is an intermediate exercise due to the balance required on the gym ball; beginners should master plank holds first before progressing to this movement.
Can I replace the Over the Top if I don't have a gym ball?
Yes, you can replace the Over the Top with TRX Knee Tucks or Ab Wheel Roll-Ins to target similar core muscles with different equipment setups.
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.