This exercise is crucial for developing control over deep abdominal muscles. These muscles are key postural stabilisers that aid in keeping the students pelvis and rib cage properly aligned—essential for ballet technique. This exercise strengthens these core muscles, enhancing students overall posture and balance.

Preparation:

Have students start with arms in 5th position with a fusion ball between their calf muscles in a tabletop position.

Steps:

1. Instruct students to move their arms by their side with palms upwards as they lift the upper body.

2. Guide them to extend their legs to 90 degrees, focusing on lengthening the neck and relaxing the sternum.

3. Emphasise the lowering of legs while relaxing the ribcage and pressing the navel to the spine. Ensure they engage their inner thighs.

4. Direct them to return to a tabletop position, using their abdominals rather than engaging their leg muscles.

5. In the chest lift position, remind them to feel the rib cage lift over the hips and deepen their abdominals.

6. The students eyeline should be through their knees to avoid neck tension.

7. If their neck is feeling strained, they can support it with their hands.

8. Have students execute this sequence 4 times, then repeat in reverse.

9. Encourage slow breathing in through the nose and out through the mouth.

Focus:

Ensure students maintain proper spinal alignment and abdominal engagement throughout the exercise.