Stir the Pot

Core, abs, obliques, shouldersSwiss Ball

A dynamic stability ball plank where your forearms make circles. Builds high-level core stability and shoulder control while moving under load.

How to do it

1Set up in a forearm plank on a stability ball with feet shoulder-width apart on the floor.

2Establish a straight line from head to heels, squeezing your glutes and bracing your core.

3Slowly roll your forearms clockwise, keeping your hips completely motionless.

4Complete the target circles without letting your lower back sag.

5Reverse the direction counterclockwise while maintaining a solid plank.

Common mistakes

Arching your lower back, shifting tension from your core to your spine.

Twisting your hips along with your arm movements, ruining anti-rotational stability.

Shrugging your shoulders into your ears and tensing your upper back.

Breathing

Breathe steadily throughout the movement; never hold your breath during the rotations.

Make it harder or easier

To scale down, widen your foot stance or drop your knees to the floor.

To scale up, bring your feet together or make larger circles with your forearms.

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.