Abs
Stir the Pot
The Stir the Pot is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 28%, lower abs 21% and obliques 19%.
How to do it
- Place your forearms on a stability ball and step the feet back into a plank, feet a little wider than hip-width.
- Brace the abs and squeeze the glutes so the body is one straight line.
- Move the forearms in small circles as if stirring a pot, keeping the body still.
- Complete the circles in one direction.
- Reverse the direction for the same number of circles.
Tips
- Keep the circles small and slow: bigger circles are much harder.
- Widen the feet for more stability.
Common mistakes
- Letting the hips sway with the ball.
- Letting the lower back sag.
- Making the circles with the hips instead of the arms.
Muscles worked by the Stir the Pot
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Forearms on a ball, circling (McGill 2010). Rolling out and back is dynamic anti-extension: the abs resist the lower back arching while the lats pull the arms back in.
Stir the Pot alternatives
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Stir the Pot work?
Mainly the upper abs and lower abs. The obliques and lats (upper) assist.
Is the Stir the Pot good for beginners?
The Stir the Pot is rated advanced. If you are new, learn the Ab Wheel Rollout first and build up from there.
What is a good alternative to the Stir the Pot?
For example the Ab Wheel Rollout, Ab Wheel Rollout (Kneeling) and Barbell Rollout. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla et al. 2010, JOSPT 40(5):265-276 (roll-outs and pikes)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.