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The move tests shoulder and core stability and balance, strengthening the same muscles as your standardplank.
Heres how to stir the pot instead and reasons you should consider giving it a try.
What is the stir the pot plank exercise?
From here, begin drawing circles with your elbows in clockwise and counterclockwise directions stirring the pot.
Its a brilliant anti-rotation and anti-extension exercise and an efficient core-strengthener.
The plank variation also hits your shoulders, chest, lower back and quads.
Think about the muscles surrounding your spine and pelvis that support movement and act as injury prevention.
Essentially, these muscles keep your lower body stable.
When theyre strong, your torso is too.
Your body can withstand, endure and control.
Learning to prevent hyperextension is also crucial for optimal back health.
Think about the muscles surrounding your spine and pelvis that support movement and act as injury prevention.
Essentially, these muscles keep your lower body stable.
When theyre strong, your torso is too.
Use conscious contraction (squeezing the muscle groups mentioned above) to keep your body in the plank position.
Next, start with small circles and build as you learn to maintain control.
Practice slightly tucking your pelvis and pulling your shoulder blades apart to create a soft hollow.
Finally, move slowly, feeling the muscles working rather than allowing speed to take over.
I recommend working for time, starting with 3-5 sets of 20 seconds and resting for 20 seconds.
Add time as you get stronger and more confident.
You could also mix someSwiss ball planksand work between moving and static exercises as part of a core-strengthening superset.
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