Stability Ball Stir Pot

A core stabilization exercise where you maintain a plank position on a stability ball and move your arms in circular motions, challenging rotational stability.

Instructions

1. Begin in a forearm plank position with your forearms resting on a stability ball.
2. Keep your body in a straight line from head to heels with your core fully engaged.
3. Draw a large circle with your forearms on the ball, moving clockwise.
4. Maintain a stable plank position throughout, resisting rotation of your hips.
5. Complete the desired number of circles, then reverse direction to go counterclockwise.
6. Maintain a neutral spine and steady breathing throughout.

Tips

• Keep your core braced throughout to prevent excessive rotation of your hips.
• Start with small circles and gradually increase the size as you improve.
• Move slowly and deliberately to maximize stabilization demands.
• Your glutes should remain engaged to protect your lower back.
• The instability of the ball requires constant micro-adjustments from your core stabilizers.