How to do a Stir the Pot
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Stir the Pot
Target muscles worked
Instructions for Proper Form
A challenging core exercise performed using a stability ball and plank position. This exercise strengthens the entire core, including the abdominals, obliques, and lower back, while improving stability and balance.
- Place your elbows on top of stability ball underneath your shoulders with your hands clasped.
- Elevate your torso and legs to create a rigid straight line from your heels to your shoulders.
- Move the stability with your elbows in a small circular motion.
- Return to the starting position and repeat in the opposite direction.
Alternative Exercises to Stir the Pot
1. Cat Cow
4.3 mSCORESWAPPED 3,213 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
- Beginner
- Lower Back
2. Reverse Leg Crossover
13.2 mSCORESWAPPED 1,291 TIMESThis core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.
- Beginner
- Lower Back
3. Child's Pose
3.7 mSCORESWAPPED 983 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.
- Beginner
- Lower Back
4. Supine Back Stretch
4 mSCORESWAPPED 851 TIMESSupine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.
- Beginner
- Lower Back
5. Seated Twist
12.1 mSCORESWAPPED 715 TIMESSeated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.
- Beginner
- Lower Back
6. PVC Windmill
3.4 mSCORESWAPPED 567 TIMESPVC Windmill is a bodyweight exercise that primarily targets the obliques and shoulders. By holding a PVC pipe overhead and performing a side bend, you engage your core and improve shoulder mobility. The PVC pipe adds a bit of resistance and helps maintain proper form. This exercise is great for enhancing stability and flexibility in your core and shoulders.
- Beginner
- Lower Back
- PVC Pipe
7. Lower Back Stretch
2.5 mSCORESWAPPED 376 TIMESLower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.
- Beginner
- Lower Back
- Barbells
- Squat Rack
8. Stability Ball Back Extension
74.3 mSCORESWAPPED 342 TIMESThis exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.
- Beginner
- Lower Back
- Stability (Swiss) Ball
9. Incline Back Extension
90.5 mSCORESWAPPED 327 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
10. Superman
95.4 mSCORESWAPPED 326 TIMESA bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
- Beginner
- Lower Back