Demo & instructions
Stability Ball Stir the Pot
Also known as: Stir the Pot, Swiss Ball Plank Circles, Ball Plank Stir
Instructions
A plank with your forearms on a ball while you trace small circles with your elbows. The moving surface makes your trunk fight to stay still from every angle.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 15–45 sec
Setup
- 1Kneel behind the ball and place your forearms on top with hands clasped.
- 2Step your feet back, a little wider than hip-width, until your body is a straight line.
- 3Squeeze your glutes and draw your ribs gently toward your hips.
Execution
- 1Move your elbows in a small, slow circle, as if stirring a large pot.
- 2Keep your hips and shoulders level while only your arms move.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
