This exercise targets the oblique abdominal muscles, vital for the development of épaulement in ballet. This exercise enhances core strength and stability, enabling dancers to execute movements with grace and precision.

Preparation:Students should start with their legs parallel and a fit ball between their calf muscles. If the student has hyperextended knees the legs can remain bent on the mat to ensure the ball remains in the correct position.

Steps:

1. Begin with an exhalation and guide students to place their hands gently behind their necks, lifting the upper body while keeping the sternum open.

2. Instruct them to slowly unfold their legs to a 90-degree angle over four counts, ensuring the sacrum remains on the mat.

3. Incorporate a scissor twist with the right leg towards the head, twisting the upper body to the right to activate the obliques. Return to neutral and repeat on the left side.

4. Lift the upper body, inhaling deeply, then bend the knees to return to the mat, coordinating with the port de bras returning to 5th position.

5. Repeat the leg lift to 90 degrees, holding the fit ball in the hands, and perform a deep rond de jambe in rotation. Return to starting position.

6. Bend the knees, keeping the body lifted, and coordinate the return to the mat.

7. Repeat the sequence starting with the left leg for the scissor twist.

Focus:

Emphasise proper alignment of the spine, controlled leg movements, and precise activation of the obliques.