Performing the "stir the pot" core exercise in the supine position promotes spinal integrity and really fires up those deep core muscles. Here's how to do it:
Grab a light to medium resistance band.
Start by lying down on your back with your shoulders and lats pressed into the floor. You can do this with your legs straight, heels on the ground, or feet up.
Grasp the resistance band while keeping your arms in the air. Make sure you have adequate tension to activate your core.
Make full circles with your arms while systematically breathing – keep your lats and ribcage down to prevent your body from externally rotating into a side lying position.
This exercise is tougher than it looks, but it'll help you learn how to breathe more efficiently, stabilize your spine, and nail those deep core muscles.