How To Perform The Stir-The-Pot Exercise

ByMike Collins

The Stir-the-Pot (STP) exercise is a great way to strengthen your core and improve your overall physical fitness. This exercise requires you to perform a plank position while keeping your arms straight and your feet on a stability ball. As you hold the plank position, you will slowly move the ball in a circular motion with your hands, stirring the pot. This movement activates all of the muscles in your core, including your abdominal muscles, back muscles, and hip adduction and extension muscles.

The STP's are beneficial for athletes because they helps to increase their core strength and stability. It also helps to improve their performance by strengthening their trunk muscles and improving their range of motion. Additionally, this exercise can help reduce pain in the lower back by improving spine alignment and muscle activation.

Instructions:

  1. Start in a push up position with your hands on the stability ball and legs straight behind you.
  2. Keeping your body in a neutral spine position, slowly move the ball around in circles while maintaining the plank position with your arms straight and feet on top of the ball.
  3. Make sure to keep tension in your abs throughout this entire activity as well as engaging your glutes for extra support.
  4. You can increase or decrease the difficulty of this exercise depending on specific goals or needs; for example, if you want more of an upper body challenge you can add dumbbells or barbells into the mix for added weight resistance.
  5. Overall, STP is an excellent core exercise that can be used by people of all fitness levels to strengthen their core muscles and improve their overall physical fitness level. So if you’re looking for an effective way to work out those ab muscles while having fun at the same time, give it a try!

For those looking to improve their health, strength, and conditioning, the infamous “stir the pot” exercise is an ideal option. Using a Swiss ball, you can engage your core muscles by lifting your hips in a steady position with your feet on the ball, walking your hands around until you return to start. This powerful exercise has been proven to provide positive results in physical fitness and weight loss through systematic review. Additionally its also been associated with increased muscle activity compared to other core exercises such as bird dog or ab wheel, improved core stability through EMG activity and even better results than traditional exercises such as bench press and barbell squats for lumbar spine stabilization. In order to maximize results it is recommended that you perform five sets of eight repetitions of this exercise while maintaining form while performing any movements such as knee or hip extensions.

Stirring The Pot (STP) is an excellent core muscle strengthening and shoulder stability exercise that can be done using a variety of equipment, including Swiss balls, gym balls, stability balls, dumbbells, and even just body weight alone. STP is performed by starting in a plank position with elbows on a Swiss Ball or other device and then rotating your shoulders in circles while maintaining a straight arm position. This movement activates both rectus abdominis (RA) and external oblique (EO) muscles to create hip extension and shoulder flexion movements that increase muscular activity as measured by electromyographic activity (%MVIC).

When performing STP with any type of equipment, it's important to maintain proper form throughout each rep: start in a plank position with feet on the ground; walk your hands out until they're slightly wider than shoulder width apart; lift your hips up so that your body forms one straight line from head to toe; roll the ball around in circles without letting your elbows drop down; complete 10 reps clockwise followed by 10 reps counterclockwise; don't forget to keep your abs tight throughout each rep! For those looking for an extra challenge, try adding light dumbbells or kettlebells into each rep for added resistance!

For those looking to target their belly fat specifically, try using a yoga ball instead of a Swiss Ball or other device when performing STP: start in a standing position with feet slightly wider than shoulder width apart; squat down until you're holding onto either side of the yoga ball; roll it around in circles while keeping your arms straight and squeezing your abs tight; complete 10 reps clockwise followed by 10 reps counterclockwise; repeat 3 sets for best results!