This exercise focuses on activating deep abdominal muscles, particularly the quadratus lumborum and iliopsoas, essential for dancers. These muscles play a critical role in stabilising the pelvis and assisting in lateral flexion, which is pivotal for ballet movements. This exercise also incorporates twisting motions to engage the oblique muscle groups, contributing to overall core strength and flexibility.

Preparation: Students should start by lying on the mat with a fusion ball in their hands, legs in tabletop position.

Steps:

1. Instruct students to lift their upper body as they move their legs to tabletop position.

2. Guide students to pass the fusion ball underneath each leg, alternating the straightening of each leg and incorporating body twists to activate the obliques.

3. Direct students to perform this sequence six times, followed by an elongated stretch of the arms and legs.

4. Invite students return to the tabletop position and repeat the sequence.

5. Emphasise maintaining deep, steady breathing throughout the exercise.

Focus: Stress the importance of maintaining proper pelvic stability and alignment, ensuring controlled and fluid movements.