This exercise focuses on strengthening the hips, abductors, and trunk, teaching crucial pelvic stability. This exercise is vital for ballet dancers, as it helps in maintaining a stable pelvis during rotations and promoting a strong core. Key aspects include preventing the top hip from rolling backward and ensuring the lower back remains imprinted into the mat, particularly during leg extensions.

Preparation: Have students lie on their right side at the outer edge of the mat with a ball between the inner sides of their feet. Students should rest on their left arm aligned with their ear and place their right hand on their waist.

Steps:

1. With legs bent and stacked, ensure students place hips and feet aligned with the front of the mat. Instruct students to exhale and externally rotate the right leg, maintaining pelvic stability.

2. Instruct the students to inhale as they clam and return the leg to the starting position. Repeat six more times.

3. Have students roll onto their back, lifting head, neck, and shoulders off the floor with legs in tabletop position and arms by their sides, palms up.

4. Ask students to extend the legs forward to a 45-degree angle, moving arms to 5th position, ensuring the back stays imprinted on the floor.

5. Invite students to return to starting position and repeat twice more.

6. Instruct students to roll onto the left side and lift the legs to commence the second side, repeating the entire exercise.

Focus: Emphasise pelvic stability and spine elongation throughout the exercise. Ensure that students movements are controlled and aligned.