This exercise aims to strengthen the upper torso, which is important for all forms of dance. This exercise enhances core stability and improves control of the upper body.

Preparation: Students should begin by sitting on a fit ball with an elongated spine, feet parallel and arms in 1st position.

Part 1:

• Have students engage their lower abdominals and roll through the lower spine, relaxing their necks. Ensure deep, rhythmic breathing in sync with the music. Recover to an upright position and repeat.

• Instruct students to perform a full port de bras, maintaining their foot position, and return to sitting.

• Have students walk their feet forward, rolling halfway down the ball, and twist the upper body side to side to engage their obliques. Return to sitting.

Part 2:

• Instruct students to walk feet forward, roll back more deeply with their right arm in third position, keeping their sacrum on the ball while avoiding spinal arching.

• Shunt back to sitting, lifting the right leg in parallel without bouncing on the ball.

• Have students repeat this four times, alternating legs.

Focus: Encourage students to maintain an elongated spine, taking special care that the spine doesn't collapse into an arch during part 2.