Primary
Core
Secondary
Shoulders
Equipment
Stability Ball
Difficulty
Intermediate
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Stir the pot is an advanced stability ball exercise where you make circular motions with your forearms while holding a plank on the ball. The circular movement creates rotational forces your core must resist, challenging anti-rotation from multiple angles.
When to use it
Use for advanced core training.
Who it's for
Intermediate to advanced for optimal results.
Place forearms on a stability ball and extend into a plank position. Make small circles with your forearms as if stirring a pot. Complete circles in one direction, then reverse. Keep your hips completely stable throughout.
Also targets: Shoulders
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Place forearms on a stability ball.
Get into a plank position.
Make small circles with your forearms.
Like stirring a pot.
Circle in both directions.
Keep core tight throughout.
Very challenging core exercise.
Start with small circles.
Keep hips stable for optimal results.
Great anti-rotation work.
Use stir the pot as an advanced stability ball progression when static ball planks become easy. They work well for athletes needing dynamic stability and are excellent for building the anti-rotation strength needed in rotational sports.
Circles too big for optimal results.
Isometric holds like the Stir the Pot build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Hips swaying - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Stir the Pot changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Losing core engagement.
Losing your brace during the Stir the Pot can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Intermediate to advanced for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 circles each way. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Stir the Pot could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Stir the Pot
The Stir the Pot primarily targets the Core, Obliques, making it an effective exercise for core development. Secondary muscles worked during the Stir the Pot include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Hips.
Our library labels Stir the Pot as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Stir the Pot. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Stir the Pot is a stability ball. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Stir the Pot include: Stability Ball Rollout, Plank. These exercises target similar muscle groups as the Stir the Pot and can be used as substitutes based on your equipment availability, gym setup, or training preferences.