This exercise is designed to enhance upper torso control, important for pirouettes and pas de deux. It strengthens the shoulder sit position in female dancers and upper body in male dancers. Wrist weights are recommended for male dancers aged 14 and above.

Preparation: Position the students on the fit ball, feet parallel and hip-width apart. Have them walk forward, laying back halfway, engaging their abdominals, arms in first position.

Part 1:

• Have students twist their torso side-to-side, activating their obliques. Repeat this four times.

• Remaining in position, have students execute a full port de bras, maintaining their abdominal engagement.

Part 2:

• Have students walk their feet forward, laying back horizontally. Instruct students to alternate legs in rotated front position and attitude devant, varying port de bras.

• Ensure students maintain an elongated spine and correct pelvic alignment.

Part 3:

• Have students lay over the fit ball, rocking gently side-to-side for relaxation.

Focus: Emphasise the engagement of abdominal and oblique muscles. Guide students to maintain correct spinal and pelvic alignment throughout.