Stability Ball Exercise: Form Fixes and Benefits

What is the Stability Ball Stir the Pot?

The front plank on the stability ball is at the heart of this exercise. You start with your forearms resting on the stability ball and slowly move your arms in small circles as if you were stirring a pot of stew in both directions. The ball’s instability and circular motion challenge your core to resist movement in multiple directions, making it an excellent anti-extension and anti-rotation exercise.

Stir The Pot targets your entire core, including the rectus abdominis, the obliques, and the deeper stabilizers like the transverse abdominis. It builds core strength and endurance, making it a must-add to your workouts.

How To Perform The Stability Ball Stir the Pot

Performing the Stir The Pot exercise requires attention to detail to ensure you get the most out of it. Follow the steps below for good form.

1. Start by putting your forearms on a stability ball, shoulder-width apart, and extending your legs behind you into a plank position. Your body should form a straight line from your head to your heels.
2. Push your elbows into the ball, brace your core, and squeeze your glutes like there’s no tomorrow.
3. Slowly move your arms in a small circular motion as if you were stirring a pot, and keep the circles controlled.
4. After doing a set number of circles in one direction, reverse the direction of the movement and perform an equal number of circles the other way.

Benefits of The Stability Ball Stir the Pot Exercise

Let’s face it: it is not a nice feeling when you feel like your core is beginning to tear in two. But this feeling that the stir of the pot gives you has three awesome benefits.

Bulletproof Core:

Stir The Pot’s primary benefit is improving core strength. Resisting movement as you perform it strengthens your deep core muscles, including the transverse abdominis. This enhanced stability is crucial for maintaining a neutral spine during other activities, in and out of the gym.

Improved Performance:

A strong and stable core that resists movement under stress is essential for performing compound lifts like deadlifts, squats, and overhead presses. Stir The Pot’s anti-extension nature helps to strengthen the muscles that prevent your lower back from hyperextending under heavy loads.

Injury Prevention:

Core stability is not just about having six-pack abs; it’s about protecting your spine from unwanted movements that could lead to injury or poor form. By performing the stir the pot, you build a core that can better handle the demands of what you throw at it. This will help reduce the risk of lower back pain and other injuries.

Common Mistakes and Fixes

Adding movement to the front plank position is tricky.  But being aware of these three form issues will help you when performing it.

You Drop Your Hips

The biggest no-no is allowing the hips to drop towards the floor during the exercise. This reduces the benefits and puts undue stress on the lower back.

Form Fix: Focus on squeezing your glutes and bracing your core throughout the exercise. If you notice your hips dropping, reducing the size of your circles helps.

Losing Neutral Spine

An overarched lower back means your core isn’t doing its job. This can place undue strain on your spine and increasing the risk of injury.

Form Fix: Tuck your pelvis slightly, squeeze your butt cheeks, and brace your core to flatten your lower back. If you feel your back arching, pause, reset, and resume with smaller circles.

You’re Rushing

Rushing through your semi-circles reduces its effectiveness by allowing momentum to take over rather than focusing on your core almost tearing in two.

Form Fix: Slow down. The goal is not to complete the circles as quickly as possible but to move deliberately and with control.

Programming Suggestions

Here are three ways to incorporate the stir-the-pot exercise into your workouts.

Core Routine: It can be used as a primary exercise or as part of a circuit to build core endurance and stability.

Warm-Up: Incorporating Stir The Pot in your warm-up can help activate your core muscles and prepare your body for more intense exercises

Finisher: Stir The Pot can be used as a finisher to challenge your core at the end of your workout.

Reps and Sets

Begin with one to three sets of 8-10 circles in each direction, focusing on good form throughout. As you get stronger, increase the number of circles per set, aiming for 10-12 circles in each direction

Conclusion

The Stability Ball Stir the Pot exercise is a great addition to any workout routine. By incorporating it into your exercises, you can improve your core strength, endurance, and stability, leading to better overall performance and reduced risk of injury.

FAQs

Q: What is the proper form for performing the Stir the Pot exercise?

A: Start with your forearms on the stability ball, shoulder-width apart, and extend your legs behind you into a plank position. Push your elbows into the ball, brace your core, and squeeze your glutes. Slowly move your arms in small circles, keeping the circles controlled.

Q: How many sets and reps should I do?

A: Begin with one to three sets of 8-10 circles in each direction, focusing on good form throughout. As you get stronger, increase the number of circles per set, aiming for 10-12 circles in each direction.

Q: Can I do this exercise if I have lower back pain?

A: If you have lower back pain, it’s essential to consult with a healthcare professional or a certified personal trainer to ensure the exercise is safe for you to perform. They can help modify the exercise to accommodate your specific needs and abilities.