How To Do Stir Pot Exercise Properly

Several rigid workouts target your core, but the stir pot exercise gives you twice as much.

Interestingly it passes as relatively easy due to its recreational feature-like workout, but the truth is that it’s pretty tough.

However, fitness experts view it as the best gift fitness science gave to man. It is the ultimate core training regimen because it incorporates all movements into one.

Core movement includes rotation, flexion and anti-extension. A majority of other core workouts target only one of the three movements, but the pot workout simultaneously uses all.

Ideally, this is how you do this mobile plank.

In a kneeling position, place your entire forearms on an exercise ball in front of you.

  • Tuck your elbows under your shoulders.
  • Keep your forearms on the ball.
  • Perform a plank position while keeping your legs straight.
  • Make sure you flex your toes and engage your core.
  • Maintain a neutral spine, strong abs, glutes, and solid hips.
  • Maintain a linear pose from the top of your head to the bottom of your knees.
  • Stir the pot.
  • Let the arms at the shoulders rotate counterclockwise.
  • Your hips, pelvis, spine, and shoulders should remain stable and not rotate. The only movement allowed is at the shoulder joint.
  • Keep your elbows off the ball to avoid compromising your balance.
  • Your head and hips should not fall (or rise).
  • Keep your glutes and abs tight and straight.
  • Begin with a short number of repetitions, such as four to eight complete clockwise spins, before continuing in the other direction.


Working the core means the stir pot exercise activates upper and lower body muscles as follows.


Your hip movement and pelvis’s stability when stirring the pot depend on your glutes. They aid in hip mobility and support the pelvis.


The abdominal muscles’ primary function in this core exercise is holding the torso in place. They work extremely hard since they are deep in the core.


They include:

  • External oblique muscles
  • Internal oblique muscles
  • Rectus abdominis
  • Transversus abdominis

Each of the four muscles have distinct roles but not limited to allowing movement and trunk support.


Your shoulder muscles control your body’s broadest range of motion involved in stir the pot exercise.

The lats, obliques and lower back muscles work to a smaller extent. They work together to support your back.


Each challenge you take from stir pot exercise sets you high up on the benefits chart as follows.


This exercise strengthens your core for balance and stability purposes. It also helps you increase the strength output for extension, flexion, and anti-rotation motions.


You lessen the risk of injury by increasing your overall strength and stability. How? By showing strength in the anterior core, spine and core.


Exercises like stirring the pot can avoid lower back pain by strengthening your core.


This exercise involves more abdominal strength than a typical plank, making it a fantastic choice for ab definition.


Try the following variations if the stir pot exercise is hard on you.


Incorporating the corkscrew into your workout routine will help you strengthen your core, hips, and lower back. The obliques work as a result of the twisting motion. Shoulder stability also improves.

How to do it:

  • Position your arms palm-down at the sides of your body while lying on your back.
  • Stand straight, perpendicular to the ground, with your legs stretched out.
  • Put one foot in front of the other.
  • Moving in a circular motion with your legs, tighten your core.
  • As you complete the circle, drive your arms into the floor and raise your hips so that your legs are as high as possible over your head.
  • Bend your knees and flex your hips.
  • Return to the starting position.


One of the most popular and challenging exercises in core training is the plank walkouts. It develops the core power through anti-extension.

How to do it:

  • As you face the back of your mat, extend your arms out to the sides and upwards.
  • Inhale and exhale slowly as you rise to your feet.
  • Your hands should be on the mat while bending your knees, keeping your back straight.
  • Elongate the back of the legs.
  • To loosen up tense hamstrings, try bending your knees a little bit.
  • Hold each step as you walk your hands forward on a plank to stretch your calves slightly.
  • Hold the plank position for a few seconds to activate your core muscles.
  • When you’re in a plank position, walk your hands back to your feet until you’re in a forward bend.
  • Your neck should remain relaxed as you roll up to a standing position.
  • Do a total of 10 reps
  • Maintain an upright pose before you begin another walkout pose.


It is the best workout for beginners who are performing planks for the first time. Try it before you do the stir pot exercise.

How to do it:

  • Rest your hands on your stomach while lying down.
  • Ensure that your elbows are directly under your shoulders.
  • Elevate your torso off the floor while keeping your knees, toes, and elbows all on the floor.
  • Keep your core firm and maintain a straight gaze.
  • Keep your neck neutral and avoid tucking in the pelvis.
  • Hold the position for 30 seconds.


Several mistakes while performing the stir pot exercise automatically lead to bad form and increased risk of injury.

Take note of the errors while you work out.

Dropped hips, extensively arched backs and numerous elbow digs are for advanced gym-goers. So take time to learn each of them to avoid making a mistake.

Fast speeds are likely to interfere with your form. Thus, do it at moderate speed.


While it is no secret that stir pot exercise is not an easy workout, you could always give it a try. Take time and master the technique because that’s the imprint of the core exercise.


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