Stir the Pot Stability Ball Exercise: Core Strength Redefined

If you're looking to level up your core training, the Stir the Pot exercise on a stability ball might just be your secret weapon. This deceptively simple move engages a wide range of muscles and improves your stability, control, and overall core strength.

What Is the Stir the Pot Exercise?

The Stir the Pot exercise involves assuming a forearm plank position with your elbows resting on a stability ball. From there, you perform slow, circular movements—like you’re stirring a large pot. This movement shifts your center of gravity, activating deeper core muscles that standard planks often miss.

Unlike static holds, Stir the Pot adds dynamic instability, forcing your muscles to fire continuously to keep you balanced.

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Muscles Worked During the Stir the Pot Exercise

Wondering which muscles are getting torched during this core challenge? Here’s a breakdown of the “stir the pot exercise muscles worked”:

• Rectus Abdominis – Your main “six-pack” muscle. It's under constant tension to prevent sagging or arching.

• Transverse Abdominis – This deep core stabilizer works overtime to control movement.

• Obliques (internal and external) – These muscles handle rotation and anti-rotation, heavily recruited during the circular motion.

• Erector Spinae – Stabilizes your spine and supports your posture throughout the movement.

• Deltoids and Shoulders – Secondary stabilizers that keep your upper body steady on the ball.

• Glutes and Hip Flexors – Help maintain neutral hip alignment and prevent sagging.

Simply put, Stir the Pot works your entire core and challenges your body in multiple planes of motion.

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Why Use a Stability Ball?

The stability ball adds an extra layer of challenge due to its unstable surface. Your body must continuously make micro-adjustments, which activates more muscle fibers and enhances neuromuscular coordination. This makes Stir the Pot far more effective than traditional core exercises like crunches or static planks.

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Benefits of Stir the Pot

• Total Core Activation – Hits all layers of the abdominals, from superficial to deep.

• Improved Motor Control – Enhances proprioception and core control.

• Builds Anti-Rotational Strength – Trains your core to resist unwanted movement, which is key for injury prevention and performance in sports.

• Functional Strength Transfer – Carries over into lifts like squats and deadlifts, where core stability is crucial.

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How to Perform Stir the Pot

1. Set Up in a plank position with your forearms on the stability ball, elbows under shoulders.

2. Engage your core, glutes, and quads—maintain a straight line from shoulders to ankles.

3. Slowly move your elbows in a small circular motion, as if stirring a pot.

4. Perform 5–10 slow circles in one direction, then reverse.

5. Keep the motion controlled. Avoid swaying hips or letting your back arch.

Tip: Start with small circles and increase the range as you gain control.

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Progressions and Variations

• Knees Down Beginner Version – Great for building initial strength and control.

• Weighted Vest Stir the Pot – Add intensity once you've mastered the form.

• Stir with Eyes Closed – Boosts proprioception and balance.

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Final Thoughts

The Stir the Pot Stability Ball Exercise is a next-level core workout that trains your body to stay strong, stable, and resilient. It’s an advanced movement that targets every muscle involved in core stability. If you’re serious about core training, it deserves a spot in your routine.

Whether you're an athlete, weekend warrior, or just want to improve posture and reduce back pain, this simple yet powerful movement delivers results.