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Swiss Ball Stir-the-Pot

A challenging anti-extension and anti-rotation core exercise done on a stability ball. It enhances total core activation and shoulder stability.

Swiss Ball Stir-the-Pot demonstration

Visual demonstration — Swiss Ball Stir-the-Pot

Muscles Worked

Rectus Abdominis (Primary)ObliquesShoulders

Step-by-Step Instructions

  1. 1Place your forearms on a Swiss ball and assume a plank position.
  2. 2Brace your core and keep your body straight.
  3. 3Move your arms in small circles, 'stirring the pot' on the ball.
  4. 4Perform circles in both directions while maintaining stability.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep hips level and core tight.
  • Start with small circles before progressing.
  • Do not let your lower back sag.

Common Mistakes to Avoid

  • Letting hips drop.
  • Excessive arm movement and loss of control.
  • Not keeping core engaged.

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