This exercise is designed to activate the gluteus medius and minimus muscles, which help to stabilise the pelvis in dance movements. This exercise not only strengthens these muscles but also incorporates a scissor twist to engage the core and oblique muscle groups, improving overall pelvic stability and control.

Preparation: Students should begin lying on the mat with legs parallel and resting on a fit ball, arms by their side, palms upwards.

Steps:

1. Instruct students to exhale and raise the right leg, maintaining a parallel line.

2. Guide them to extend the right leg and bridge, inhaling deeply, ensuring the leg stays parallel with the hips square.

3. Have students come down from the bridge, exhaling as the working leg bends, repeating this movement.

4. On the third extension, introduce the twist, moving the fit ball to the right while the working leg goes left.

5. Ensure activation of the core and obliques during the twist and return to vertical.

6. Have students repeat, alternating legs, starting with 2 sets and building to 4 repetitions.



Focus: Emphasise controlled leg movements and proper hip alignment.