Stability Ball Stir the Pot

Core, AbsSwiss Ball

Fire up your deep core muscles in a ball plank as forearm rotations create dynamic instability that tests your balance.

How to do it

1Set up in a plank with forearms on the ball, forming a straight line from head to heels.

2Brace your abs and glutes to lock your hips and lower back in place.

3Slowly trace small clockwise circles on the ball using your forearms.

4Keep your torso completely still without letting your hips sway.

5Complete your reps, then switch to counter-clockwise circles.

Common mistakes

Arching your lower back or piking your hips, overloading your back instead of your core.

Rotating your whole body instead of keeping the movement isolated to your forearms.

Making the circles too large, causing you to lose balance and control.

Breathing

Breathe smoothly and continuously; do not hold your breath during the rotations.

Make it harder or easier

To make it easier, perform the movement on your knees; to make it harder, expand the circle radius.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.