Stir the Pot
A forearm plank on a stability ball while drawing small circles with the forearms. It adds dynamic anti-extension and anti-rotation challenge to the plank.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Obliques
Secondary muscles
- Serratus Anterior
- Front Delts
- Glutes (Gluteus Maximus)
- Sets
- 3
- Reps
- 6–10 circles each direction
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Place forearms on top of a stability ball with hands clasped, legs extended behind you in a plank with feet slightly wider than hip-width.
Brace your abs and squeeze your glutes to hold a straight plank line.
Move your forearms in small circles to stir the ball clockwise.
Keep your hips and torso still as the ball moves.
Complete the reps, then reverse the direction.
Breathing: Breathe steadily throughout without releasing the brace.
Coaching tips
Small circles
Hips stay quiet
Wider feet for more stability
Common mistakes
Making circles too big
Hips sagging or swaying
Holding the breath
Safety notes
Use a properly inflated ball on a stable, non-slip surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.