Skip to main content

Stir the Pot

The ultimate anti-rotation core challenge — circular motion on a stability ball creates extreme demands on core stability and coordination

⚡ Quick Reference​

AspectDetails
PatternCore (Anti-Rotation)
Primary MusclesAbs, Obliques
Secondary MusclesLower Back
EquipmentStability ball
Difficulty⭐⭐⭐ Advanced
Priority🟡 Supplementary

Movement Summary​

🎯 Setup​

Starting Position​

  1. Ball placement: Stability ball on stable surface
  2. Forearm position: Forearms on top of ball, elbows bent 90°
  3. Body position: Plank — straight line from head to heels
  4. Feet: Hip-width apart for stability
  5. Core: Braced tight, glutes engaged
  6. Head: Neutral, looking down at ball

Ball Size Guide​

HeightBall Size
Under 5'4"55cm
5'4" - 5'11"65cm
Over 5'11"75cm
Setup Cue

"Perfect plank first — then add the circular motion"

🔄 Execution​

The Movement​

What's happening: Stable plank position on stability ball

  1. Forearms on ball, body in perfect plank
  2. Weight distributed between forearms and toes
  3. Core braced, glutes engaged
  4. Body completely still and stable
  5. Ball is stationary

Feel: Core engaged, maintaining balance on unstable surface

Key Cues​

Primary Cues
  • "Body stays rigid" — plank position never breaks
  • "Small circles first" — start small, increase diameter as you improve
  • "Resist the rotation" — core works against the circular motion
  • "Breathe throughout" — don't hold your breath

Circle Size Guide​

LevelCircle DiameterWhen to Use
Beginner6-8 inchesLearning the movement
Intermediate10-12 inchesStandard difficulty
Advanced14-16 inchesMaximum challenge

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Rectus AbdominisMaintains plank position, resists extension████████░░ 85%
ObliquesResists rotation from circular motion█████████░ 90%

Secondary Muscles​

MuscleActionActivation
Lower Back (Erector Spinae)Keeps spine neutral against ball movement███████░░░ 70%

Stabilizers​

MuscleRole
Shoulders (Deltoids)Stabilizes position on unstable ball
GlutesPrevents hips from sagging
Hip FlexorsMaintains plank position
Unique Benefit

Stir the Pot creates multi-directional anti-rotation demands — the circular motion forces your core to stabilize against constantly changing forces, building functional core strength far beyond static planks.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Hips saggingLower back dropsLow back strain, less core workSqueeze glutes, brace harder
Hips hiking upButt risesMakes it easier, less effectiveLower hips to plank position
Circles too bigCannot control movementForm breaks down, injury riskStart smaller, progress gradually
Moving too fastRapid circlesMomentum takes over, less muscle workSlow, controlled circles
Holding breathBreathing stopsBlood pressure spike, dizzinessBreathe steadily throughout
Most Common Error

Hips sagging or piking — the unstable surface makes it hard to maintain perfect plank position. If your form breaks, stop the set.

Self-Check Checklist​

  • Body stays in straight plank line throughout
  • Circles are smooth and controlled
  • Breathing steadily, not holding breath
  • Forearms stay in contact with ball
  • No excessive shoulder movement

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Stability Ball Plank HoldStatic plank on ball, no circlesLearning stability
Small Circles6-8 inch diameter circlesBuilding toward standard
Knees on GroundKnees down, upper body on ballSignificant regression

By Pattern​

PatternDescriptionChallenge
ClockwiseCircles to the rightStandard
Counter-ClockwiseCircles to the leftStandard
Figure-8Trace figure-8 patternAdvanced coordination

📊 Programming​

Reps/Circles by Goal​

GoalSetsCircles (Each Way)RestNotes
Strength3-45-890sLarger circles, slow
Hypertrophy3-48-1260sModerate circles
Endurance2-312-2045-60sSmaller circles, more reps

Workout Placement​

Program TypePlacementRationale
Core workoutPrimary exerciseMain anti-rotation work
Full bodyCore finisherEnd of workout
Upper bodySupplementaryCore stability after pressing

Progression Scheme​

How to Progress

Start with 6-8 inch circles. When you can do 3 sets of 10 circles each direction with perfect form, increase circle diameter or elevate feet.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
PlankMaster this first
Stability Ball Plank HoldGet used to unstable surface
Small CirclesLearning the movement

Progressions (Harder)​

ExerciseWhen Ready
Large CirclesStandard is easy for 12+ circles
Feet ElevatedWant more challenge
Figure-8 PatternAdvanced coordination

Alternatives​

AlternativeWhen to Use
Ab Wheel RolloutDynamic anti-extension
PlankStatic stability
Dead BugAnti-extension on back

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back painUnstable surface increases strainMaster regular plank first
Shoulder instabilityHigh shoulder stability demandUse smaller circles or regress
Balance issuesBall can roll awayUse wall or spotter initially
Stop Immediately If
  • Sharp pain in lower back
  • Shoulder pain or instability
  • Cannot maintain plank position
  • Ball slides uncontrollably

Safety Tips​

  • Use grippy ball and non-slip surface
  • Start with very small circles
  • Master static ball plank before adding motion
  • Keep someone nearby first few times for safety
  • Don't progress too quickly

🦴 Joints Involved​

JointActionROM RequiredStress Level
SpineAnti-rotation stabilizationNeutral maintenance🟡 Moderate
ShoulderStabilization on ballFull stability🟡 Moderate
HipMaintains extensionNeutral hold🟢 Low
Ball Selection

Use the right size ball for your height — too small or too large makes the exercise harder and less safe.

❓ Common Questions​

I can hold a plank but struggle with stir the pot. Why?

The unstable ball surface and circular motion add massive stability demands. Start with just holding a plank on the ball, then progress to tiny circles.

How big should my circles be?

Start with 6-8 inch diameter circles. As you get stronger, work up to 12-16 inches. Bigger isn't always better — control matters most.

Which direction should I go first?

Doesn't matter — just make sure you do equal circles in both directions. Most people start clockwise.

Can I do this every day?

You could, but 3-4x per week is typically sufficient. Your core needs recovery like any other muscle group.

My shoulders fatigue before my core. Is that normal?

Yes, especially when learning. This means your shoulders need to get stronger at stabilization. It will improve with practice.

📚 Sources​

Biomechanics & Muscle Activation:

  • McGill, S. (2010). Core Training: Evidence Translating to Better Performance — Tier A
  • ExRx.net — Tier C

Programming:

  • Back Mechanic (Stuart McGill) — Tier A
  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User wants advanced core stability work
  • User has access to stability ball
  • User has mastered planks and needs progression
  • User wants anti-rotation training

Who should NOT do this exercise:

  • Acute lower back injury → Wait for recovery
  • Shoulder injury → Wait for recovery
  • Cannot hold plank for 60s → Master plank first

Key coaching cues to emphasize:

  1. "Perfect plank position throughout — body never breaks"
  2. "Start with small circles — control over size"
  3. "Breathe steadily, resist the rotation"

Common issues to watch for in user feedback:

  • "Ball keeps rolling away" → Check surface, may need wall behind ball for safety
  • "My hips sag" → Core too weak, regress to static ball plank
  • "My shoulders burn out" → Normal when learning, build shoulder stability

Programming guidance:

  • For intermediates: 3 sets of 8 circles each direction
  • For advanced: 3-4 sets of 12+ circles or larger diameter
  • Progress when: Can do 10+ circles each way with perfect form

Last updated: December 2024