Tip: Train the Deep Ab Muscles with this Exercise
Tip: Train the Deep Ab Muscles with this Exercise
<div class="title-details">
<h2 class="article-detail">The stir-the-pot exercise will strengthen your core like nothing else. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/chad-waterbury">Chad Waterbury</a> |</span> <span class="timeStamp3">Today</span></div>
</div>
<div class="articleLeadImage"><img alt="Abs" src="https://www.t-nation.com/system/publishing/articles/10003178/original/Abs.jpg?1447889083"/>;
</div>
<div readability="24.41095890411">
<p>Core development is essential to any sport. It takes a strong core to provide a solid support system for explosive, powerful movements. When the deep core muscles that support the spine are weak, your nervous system puts the brakes on your explosive potential as a protective mechanism. Not only that, but insufficient core stability strength will set you up for injury and limit your mobility. This exercise can help.</p>
<h3>Stir-the-Pot Exercise</h3>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/7zO_tLN1ffU?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Start in a plank position with your elbows resting on a stability ball. Make circles with your elbows to activate the lats while the core has to stabilize your position. If you've never performed this exercise before, you'll be shocked by how deep you feel the muscles firing within your core.</p>
<p>Start with small circles for the first workout. Then focus on increasing the range of motion, or size of the circle, as you become accustomed to the exercise. The goal with this exercise, or any core exercise, is to make it as difficult as possible. Do 2 sets of 10 reps (five reps in each direction). Go slow at first.</p>
<h4><a href="https://www.t-nation.com/training/iron-core-how-to-build-a-punch-proof-body">Related: Iron Core: How to Build a Punch-Proof Body</a></h4>
<h4><a href="https://www.t-nation.com/training/core-confusion">Related: Core Confusion: The Truth About Squats & Deads</a></h4>
</div>
<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-train-the-deep-ab-muscles-with-this-exercise
<div class="title-details">
<h2 class="article-detail">The stir-the-pot exercise will strengthen your core like nothing else. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/chad-waterbury">Chad Waterbury</a> |</span> <span class="timeStamp3">Today</span></div>
</div>
<div class="articleLeadImage"><img alt="Abs" src="https://www.t-nation.com/system/publishing/articles/10003178/original/Abs.jpg?1447889083"/>;
![https://www.t-nation.com/system/publishing/articles/10003178/original/Abs.jpg?1447889083"/>](https://www.t-nation.com/system/publishing/articles/10003178/original/Abs.jpg?1447889083"/>){kind=link}
</div>
<div readability="24.41095890411">
<p>Core development is essential to any sport. It takes a strong core to provide a solid support system for explosive, powerful movements. When the deep core muscles that support the spine are weak, your nervous system puts the brakes on your explosive potential as a protective mechanism. Not only that, but insufficient core stability strength will set you up for injury and limit your mobility. This exercise can help.</p>
<h3>Stir-the-Pot Exercise</h3>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/7zO_tLN1ffU?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Start in a plank position with your elbows resting on a stability ball. Make circles with your elbows to activate the lats while the core has to stabilize your position. If you've never performed this exercise before, you'll be shocked by how deep you feel the muscles firing within your core.</p>
<p>Start with small circles for the first workout. Then focus on increasing the range of motion, or size of the circle, as you become accustomed to the exercise. The goal with this exercise, or any core exercise, is to make it as difficult as possible. Do 2 sets of 10 reps (five reps in each direction). Go slow at first.</p>
<h4><a href="https://www.t-nation.com/training/iron-core-how-to-build-a-punch-proof-body">Related: Iron Core: How to Build a Punch-Proof Body</a></h4>
<h4><a href="https://www.t-nation.com/training/core-confusion">Related: Core Confusion: The Truth About Squats & Deads</a></h4>
</div>
<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-train-the-deep-ab-muscles-with-this-exercise