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Stir the Pot being performed with proper form
Stir the Pot demonstration video — proper form for the full movement.

How to do a Stir the Pot

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
337,912
Popularity Rank
465th
Difficulty
Beginner
Lower Back Strength
87 mSCORE 14th
Equipment Required

Workouts with Stir the Pot

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Abs

    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.

    1. Place your elbows on top of stability ball underneath your shoulders with your hands clasped.
    2. Elevate your torso and legs to create a rigid straight line from your heels to your shoulders.
    3. Move the stability with your elbows in a small circular motion.
    4. Return to the starting position and repeat in the opposite direction.

    Alternatives & Variations to Stir the Pot

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    1. 1. Cat Cow

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      4.3 mSCORESWAPPED 2,484 TIMES

      Cat 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.

    2. 2. Reverse Leg Crossover

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      13.2 mSCORESWAPPED 1,024 TIMES

      This 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.

    3. 3. Child's Pose

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      3.7 mSCORESWAPPED 901 TIMES

      Child'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.

    4. 4. Supine Back Stretch

      Photo of Supine Back Stretch being performed
      4 mSCORESWAPPED 742 TIMES

      Supine 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.

    5. 5. Seated Twist

      Photo of Seated Twist being performed
      12.1 mSCORESWAPPED 638 TIMES

      Seated 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.

    6. 6. PVC Windmill

      Photo of PVC Windmill being performed
      3.4 mSCORESWAPPED 460 TIMES

      PVC 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.

    7. 7. Superman

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      95.4 mSCORESWAPPED 419 TIMES

      A 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.

    8. 8. Lower Back Stretch

      Photo of Lower Back Stretch being performed
      2.5 mSCORESWAPPED 382 TIMES

      Lower 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.

    9. 9. Superman Hold

      Photo of Superman Hold being performed
      76.2 mSCORESWAPPED 244 TIMES

      An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    10. 10. Foam Roll Lower Back

      Photo of Foam Roll Lower Back being performed
      3.2 mSCORESWAPPED 207 TIMES

      Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.