Swiss Ball Stir the Pot

How to do it

Place your forearms on a stability ball and extend your legs behind you so you are in a forearm plank. Brace your core and keep your hips level. Slowly move your forearms in small circular motions on the ball, 'stirring' it without letting your body sway. Perform several circles in one direction, then reverse. Maintain a straight line from head to heels throughout.

1. 1Drive through your hips and squeeze your glutes at the top; you should feel them powering the movement
2. 2Extend the joint under control; you should feel the working muscle contract without locking out
3. 3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

• ×Don't feel pain or strain in unrelated areas; adjust your load or range if you do
• ×Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
• ×Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The swiss ball stir the pot mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.

• GlutesPrimary
• QuadsPrimary
• HamstringsPrimary
• Lower BackSupport
• CalvesSupport