Setup and loading
Forearms on a stability ball and feet on the floor, body straight.
How to do the stir the pot step by step
- Plank with your forearms on the ball and your feet apart.
- Hold the position for the prescribed time.
- To progress, draw small circles with your forearms as if stirring a pot.
- Switch direction halfway through the set.
Form cues
- Body in a straight line
- Small, slow circles
- Squeeze your glutes
Common mistakes
- Letting your hips sag
- Big circles that break your posture
- Shrugged shoulders
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Sets and reps for your goal
Core & Stability
3 x 20-30 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Stability ballPick the diameter for your height (55-65 cm for most people).
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Variations and similar exercises
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