Stir the Pot
Stir the Pot is an advanced core stability exercise performed on a stability ball that challenges the abdominals to resist spinal extension and rotation. By moving your forearms in a circular motion while maintaining a plank, you create dynamic instability that forces the deep core muscles to work intensely.
Because this exercise relies heavily on maintaining a rigid spine against instability, form deterioration often happens before muscle failure. The AI analyzes your RPE and set duration to identify when your core endurance is fading, preventing the lower back compensation that leads to injury. If your recovery metrics like HRV are low, the app may suggest a static stability ball plank instead to ensure you can maintain safe tension without overstressing your central nervous system.
Form Cues
- Start in a strong plank position with forearms resting on the ball
- Squeeze your glutes and quads to lock your hips in place
- Draw small, controlled circles with your elbows
- Keep your torso completely still while your arms move
- Push your forearms away from the ball to keep shoulders active
- Don't let your lower back sag or arch
- Don't rock your hips side-to-side as you stir
- Don't make the circles so large that you lose control
- Don't shrug your shoulders up toward your ears
- Don't hold your breath
Common Mistakes
- Sagging the lower back
- Shifting hips side-to-side
- Creating circles that are too large
- Dropping the head forward
- Relying on momentum
Muscles Worked
This exercise is a powerhouse for the anterior core, specifically targeting the rectus abdominis and the deep transverse abdominis to prevent spinal extension. It also heavily recruits the obliques to resist rotational forces and engages the anterior deltoids and serratus anterior to stabilize the shoulder girdle on the unstable surface.
Primary
Secondary
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