If you’re thinking the fit ball won’t be a challenge, let this move change your mind! Stir the pot is a fiery plank progression that will activate stabilizers throughout the entire body, primarily targeting the abdominal muscles.
Equipment needs
- Fit ball
Muscle Groups Targeted
- Abdominals (core), latissimus dorsi (back), deltoids (shoulders), pectoralis (chest)
Starting Position
- Set up in a plank position, either from the knees or feet *see progressions. Elbows are directly under the shoulders and forearms are resting on the ball. Engage the abdominals by drawing the sternum in towards your spine.
Movement
- Slowly draw a circle with your forearms in one direction, working to maintain a straight line from the shoulders to your anchor point on the floor. Hips should maintain stable, fully extended and not rock from side to side. Repeat the movement in the opposite direction.
- Do not rush the movements, slow and controlled motions will be more challenging and provide more benefit.
Recommended sets and reps
- Perform three sets of five to eight circles in each direction.
Progressions
- Decrease intensity by performing the plank from your knees and decreasing the size of your circles.
- Increase intensity by performing the plank from your toes, and try increasing the size of your circles.
Check out the previous tip in this series Fit Ball Push Ups
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by Megan Denholm
Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Exercise Specialist and Programmer with the MacEwan University Sport and Wellness fitness team.
