It's time to Stir-the-Pot

This exercise ball workout is great for your core.

by Justin Grinnell

When I first started as a trainer, the exercise ball (also known as a physioball, Yoga ball, Swiss ball, and stability ball), was hot on the scene. Bodybuilding and step aerobics workouts were still in full-strength, but functional training was on the rise.

Many fitness professionals held the exercise ball in high regard, claiming that it would do everything from increasing balance to increasing the amount of muscle fibers that were activated during an exercise. As time went on, many trainers overused the exercise ball and made more outrageous claims. It soon fell out of favor for other workouts.

But don’t worry! The deflated exercise ball sitting in your basement still holds a lot of value when it comes to core training. This is where it can be utilized optimally to produce the best benefits. My favorite exercise for the exercise ball is called Stir-the-Pot.

World-renowned spine specialist Stuart McGill recently referred to the Stir-the Pot exercise as the best core exercise that you can do. Try it once and you will start to see why. It’s hard; make that really hard! That’s because it combines two elements that leave your abs toasted: instability and dynamic movement. This combo allows you to work your rectus abdominus (a.k.a. six-pack muscles), obliques and all the muscles that help stabilize your spine from just about every direction.

If you are looking to improve your core strength to improve performance and keep your lower-back healthy, try this exercise.

How To Stir-the-Pot

Assume a plank position on a stability ball. Brace your abs, tuck your pelvis and contract your glutes. Make sure your spine is in a neutral position. From there you simply move your arms in a circular motion maintaining a rock solid position the whole time. There should be as minimal movement in the lumbar spine as possible. If you have to widen your stance in order to do so, then do it. Conversely, if you want to make it more challenging, narrow your stance. Start with small circular motions and build up to larger motions as you improve. If performing the circular motion is too hard, simply hold the plank position for up to 60-seconds (photo 3), and work up to the actual stir-the-pot motion.

Position 1

Position 2

Position 3