This exercise is a progression, from the Foundation Posture exercise and is aimed at strengthening the core to improve balance and enhance alignment in ballet. Before attempting this progression it is important for students to be confident in the Foundation exercise.

Before starting: Make sure each student has the exercise ball (thighs horizontal to the floor) and that is fully inflated. Encourage students to lengthen their spine while sitting on the ball.

Steps:

1. Ask students to sit at the centre of the exercise ball with their feet in position and legs naturally turned out. Their arms should rest comfortably in a demi second position without any tension.

2. Instruct them to extend their leg devant without tucking their pelvis while shifting their gaze towards the working side. This movement will cause a shift of transfer of weight slightly sideway on the exercise ball.

3. Repeat this movement four times alternating legs and transferring the weight placement.

4. Progress by extending the leg while executing a port de bras.

5. They bend the leg into attitude devant coordinating this movement whilst the arms are in third position.

6. They extend their leg again coordinating with their arm and head. Make sure students maintain stability throughout each movement.

7. They repeat the movement while coordinating the arm movements in fourth position.

8. Now perform the sequence on the side.

Focus: Make sure students keep their pelvis elongated and avoid tucking it under while extending their legs. Pay attention to their port de bras shapes and ensure they keep their head and eye line is coordinated.