Stability Ball Stir-the-pot
Stability Ball Stir-the-pot is a trunk control – variable anti-extension exercise involving Transversus abdominis, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Transversus abdominis, Rectus abdominis
- Secondary muscles
- Internal and external obliques, Anterior deltoid
- Exercise type
- Trunk control – variable anti-extension
Exercise technique
- Ball
Place your forearms on a firm stability ball.
- Base
Spread your feet wide and form a plank on your toes.
- Alignment
Keep your hips in line with your torso and draw your ribs down.
- Circle
Trace a small circle on the ball with your forearms.
- Stability
Keep your pelvis still while the ball moves.
- Direction
Change direction while keeping the circles the same size.
- Exit
Stop the ball before gently lowering your knees to the floor.
Key technique points
- Keep the circles small.
- Use a wide foot stance for support.
- Guide the ball under control with your elbows.
- Do not let your lower back follow the ball’s movement.
- Reduce the range if your shoulders drift forward.
- Slow down before changing direction.
Common mistakes
Making large circles
Do not move the ball so far away that you cannot stabilize your torso.
Rotating the hips
Do not add pelvic rotation to the forearm circles and reduce the intended load.
Dropping the lower back
Do not lose lower-back control as the ball moves forward.
Collapsing onto the ball
Do not sink completely into your forearms and lose shoulder support.
Narrowing the feet
Do not begin with an unnecessarily difficult base of support.
Reversing direction too quickly
Do not try to stop the ball’s inertia with a sudden reversal.
Frequently asked questions
Stability Ball Stir-the-pot: why is “Making large circles” a mistake?
Do not move the ball so far away that you cannot stabilize your torso.
Stability Ball Stir-the-pot: why is “Rotating the hips” a mistake?
Do not add pelvic rotation to the forearm circles and reduce the intended load.
Stability Ball Stir-the-pot: why is “Dropping the lower back” a mistake?
Do not lose lower-back control as the ball moves forward.
Stability Ball Stir-the-pot: why is “Collapsing onto the ball” a mistake?
Do not sink completely into your forearms and lose shoulder support.
Stability Ball Stir-the-pot: why is “Narrowing the feet” a mistake?
Do not begin with an unnecessarily difficult base of support.
Stability Ball Stir-the-pot: why is “Reversing direction too quickly” a mistake?
Do not try to stop the ball’s inertia with a sudden reversal.
What should I focus on when doing Stability Ball Stir-the-pot?
Keep the circles small. Use a wide foot stance for support. Guide the ball under control with your elbows. Do not let your lower back follow the ball’s movement. Reduce the range if your shoulders drift forward. Slow down before changing direction.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.