This exercise is designed to engage the entire core, which is a fundamental component in all forms of dance training. It focuses on improving abdominal strength, coordination, and control. The exercise combines a curl-up movement with a pike activation, emphasising controlled movements and deep abdominal engagement.

Preparation:

Have students roll over the top of the ball or kneel in front of the fit and place one shin at a time onto the ball. They place their hands on the floor underneath their shoulders, with legs remaining on the ball. Instruct students to begin with the fit ball at their shins, ensuring legs are not turned out. The front of the mat can be rolled up if required to support the wrists.

Steps:

1. Guide students through a curl-up, encouraging them to draw in from the abdominals while relaxing the neck towards the knees, then return to a horizontal position.

2. For the pike activation, have students draw up from their deep abdominals, relaxing the neck throughout.

3. Instruct students to return with legs externally rotated slowly and with control. Emphasise slow, organic breathing – in through the nose and out through the mouth.

5. Initially, pair students for stability support under the hip bones until they gain confidence to perform the exercise solo.

6. Initially, commence and slowly build the repetitions.

Focus:

Stress the importance of maintaining proper alignment throughout the exercise and focus on controlled, smooth movements.