This exercise is an integral warm-up exercise that activates the entire core. It targets the abdomen, lower back, and pelvic muscles, including both deep stabilising and superficial muscles like the rectus abdominis and obliques. Warming up the core is essential for injury prevention, stability and balance, posture and alignment, power, strength, flexibility, and breath control in dance.

Preparation:

Have students lay with backs to the mat, holding a fusion ball overhead with a relaxed shoulder girdle, knees bent, and feet flat on the mat.

Steps:

1. Guide students to exhale while raising the upper body and right leg to a tabletop position, placing the ball on the mid-tibia.

2. Inhale and return to the starting position, repeating with the left leg.

3. Raise the right leg extended, placing the ball towards the foot, and repeat with the left.

4. Have students lift both legs to tabletop, passing the ball underneath their right leg while extending their left and twisting the body, activating the obliques.

5. Have students repeat this on the alternate side with natural breathing.

6. Perform quicker 'pass the ball' movements, with greater twist.

7. Repeat starting with the left leg, following a rhythm of slow-slow-quick, quick-slow.

8. Return to the start and instruct students to repeat the combination on the alternate side.

Focus:

Emphasise proper technique, deep breathing, and engagement of the targeted muscles.