Stir the Pot Core Exercise
A Swiss ball plank where you make slow circles with your forearms—one of the best anti-extension + anti-rotation challenges for the entire trunk.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Anterior core (abs), obliques, deep stabilizers, serratus anterior, shoulder stabilizers, glutes.
Key Benefits
- High-demand anti-extension strength
- Trains anti-rotation under instability
- Builds shoulder endurance and scapular control
- Easy to scale by circle size and tempo
Equipment Needed
Swiss ball / stability ball.
How to Perform Stir the Pot
- Place forearms on the Swiss ball and step into a plank.
- Brace your core and keep ribs stacked over pelvis.
- Make small slow circles with your forearms.
- Keep hips level—no twisting or piking.
- Reverse direction and repeat.
Programming Options
- 10–30 seconds per direction
- 2–4 rounds
- Rest 60–90 seconds between rounds
When to Use It
Core finishers, athletic prep, and advanced plank progressions once basic planks are effortless.
Related Core Exercises
For more Swiss ball progressions, browse Core Exercises.
Frequently Asked Questions
How big should the circles be?
Start very small. Increase size only if you can keep the torso steady and the low back neutral.
What if my shoulders fatigue first?
Shorten the set, widen the feet for stability, and keep circles smaller until endurance improves.
Can I do this on my hands instead of forearms?
Forearms are the common version. Hands can work too, but it often becomes more shoulder-dominant.
More exercises in this collection
Explore other videos in Core Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.