This exercise aims to improve the students leg muscles, with a particular focus on the adductors. It's an excellent way to teach students how to maintain proper alignment in their lower back while performing controlled leg movements.

Preparation: Students will start by lying on their backs on a mat, placing a small ball between their heels. They should be in a demi plié position with their feet flexed. Adjust the ball a little lower in between the calf muscle if they have any hyperextension in legs.

Steps:

1. Instruct the students to gently place their hands on their stomachs while keeping their shoulders relaxed and in contact with the mat.

2. Guide them to slowly straighten their legs until they reach a 90 degree angle, pointing their toes towards the ceiling.

3. Remind them to breathe in through their nose and exhale through their mouth as they reach full extension and return to the demi plié position.

4. Repeat this movement four times.

5. To make it more enjoyable, have them catch the ball on the last note of the music and adjust the legs into a stretched position.

Focus: Emphasise maintaining proper alignment of the lower back and controlled movement of the legs.