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Stability Ball Stir the Pot
Forearm plank on a stability ball with controlled circular forearm movements that targets rectus abdominis, obliques, and transverse abdominis to build anti-rotation and anti-extension core stability for injury prevention and compound lift support.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Shoulders
Accessory Muscles
Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lower Back
6/10Erector Spinae
Glutes
4/10Shoulders
3/10Quads
2/10Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Kneel in front of a stability ball and place forearms on it with elbows under shoulders. Extend legs back into a plank position, forming a straight line from head to heels, with feet shoulder-width apart. Brace core and squeeze glutes.
- Push elbows into ball to engage shoulders.
- Move forearms in small clockwise circles on ball, originating motion from shoulders.
- Keep torso rigid, hips level, and spine neutral throughout circles.
- Complete 5-10 circles clockwise without arching or rotating.
- Reverse direction for 5-10 counterclockwise circles.
- Return to static plank and lower knees to ground.
Coaching Tips
Form Cues
- Brace core tight
- Shoulders drive motion
- Hips stay level
- Spine neutral always
- Control the stir
- Feet grounded firm
Breathing
Breathe steadily and deeply; brace core on exhale during movement to maintain stability.
Tempo
3-0-3
Range of Motion
Maintain full plank alignment from head to heels; perform circles with forearms moving 6-12 inches in diameter while keeping hips and spine immobile.
Safety
Safety Notes
- Avoid if acute back pain exists
- Keep movements slow to prevent strain
- Wider stance for beginners
- Consult professional for injuries
- Neutral spine essential
- Start with kneeling if unstable
Spotting
No spotting needed; perform solo with focus on form, or use wall for balance support if beginner.
Common Mistakes
- Allowing hips to sag
- Arching lower back
- Rotating torso excessively
- Using momentum instead of control
- Narrow stance causing wobble
- Forgetting to brace core
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion for plank
- Ankle dorsiflexion for stability
- Hip mobility for neutral alignment
Build Up First
- Proficient in basic plank
- Core bracing technique
- Shoulder stability control
Also known as
Stir the Pot, Swiss Ball Stir the Pot, Exercise Ball Stir the Pot
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