SHIFT Fit
Stability ball stir the pot
Stability ball stir the pot: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Hold forearm plank on ball.
- Make small circles with forearms. Keep hips steady and circles small.
- 2 sets × 4 reps each direction; 60s rest between sets. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep hips steady and circles small.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 2 sets × 4 reps each direction; 60s rest between sets. | full gym |
| advanced | 2 sets × 6 reps each direction; 60s rest between sets. | full gym |
| advanced | 3 sets × 6 reps each direction; 75s rest between sets. | full gym |
| advanced | 2 sets × 5 reps each direction; 75s rest between sets. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Keep hips steady and circles small.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.