Stir the Pot

Technique

Stir the pot is an anti-extension core exercise performed in a forearm plank on a stability ball, moving the forearms in small circles as if stirring a pot. Each circle shifts the lever and challenges the abs and obliques to keep the pelvis and spine from sagging or twisting. Start with small, slow circles, keep the glutes squeezed and the body in a straight line, and alternate directions every set or half-set.

Steps

1. Place your forearms on a stability ball and step the feet back into a plank
2. Squeeze the glutes and brace the abs so the body forms a straight line
3. Slowly move the forearms in a small clockwise circle, keeping the hips still
4. Complete the planned circles, then reverse direction
5. Lower the knees to the floor to finish the set

Common mistakes

• Letting the lower back sag as the ball moves
• Making the circles so big that the hips start to swing
• Holding the breath instead of breathing behind a braced core

Variations

• Stir the pot from the knees for an easier lever
• Wider-stance stir the pot for more stability
• Stability ball rollout as a simpler anti-extension option

FAQ