This exercise targets the transverse abdominis muscle, vital for stability in ballet. This deep core muscle supports spinal health and contributes to overall strength essential for ballet techniques. The exercise focuses on engaging this muscle while maintaining proper alignment and breath control, fundamental for a dancers core strength and endurance.

Preparation: Have students lie on their back on a mat with a small fusion or toy ball between the calf muscles. Legs should be in a tabletop position in parallel, hands placed under the neck, and sternum open.

Steps:

1. Instruct students to exhale, then lift their body slightly while inhaling through the nose, engaging the transverse abdominis. Ensure students keep the sacrum on the mat.

2. Guide students to lift their legs to 90 degrees on an inhale, then lower the legs slightly on counts 2-3, exhaling through the mouth, and returning to tabletop on count 4.

3. Repeat three times, checking that the abdominals stay active.

4. Keep the upper body lifted and execute six slow toe taps, maintaining deep breathing.

5. Have students relax back to the mat with their feet and upper body.

Focus: Stress the importance of keeping the sacrum on the mat and maintaining controlled, deep breathing.