How to do the Stir-the-Pot
Step by step
- Set your forearms on a stability ball and step your feet back into a plank.
- Brace your core and keep your body in one straight line from head to heels.
- Use your forearms to draw small circles on the ball with your elbows.
- Keep your hips and torso completely still as the arms circle.
- Reverse the circle direction partway through the set.
The thing people get wrong
The point is that only your arms move; your hips must not wobble or rotate. Keep the circles small until you can stay stable.
Coaching cue
Set your elbows about shoulder-width and keep even pressure through both forearms.
Stay safe
The ball can roll out from under you, so set up on a mat or against a wall until you are steady.
Make it easier or harder
- Easier: Hold a still plank on the ball, or set your knees down.
- Harder: Widen the circles or bring your feet closer together.
Muscles worked
- Primary: Core
- Secondary: Front delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.