Fusion Warm Up 7, led by the brilliant Coni Belgareto, helps dancers enhance their awareness of the deep core muscles and hip stabilisers. Through slow and controlled exercises, dancers will challenge their abdominal muscles, working to stay balanced and aligned.

A key exercise in this warm up is Diamonds with Extension. In this exercise, dancers will use the fusion ball to challenge their core, activating the adductors and deep rotators to stabilise the ball as they roll it up their legs. Using the ball, dancers can develop a better understanding of the placement of their upper body — their shoulders should be pulled down away from the ball and the ribs kept soft throughout the movement.

Tips

Encourage dancers to use their breath to coordinate the movement and connect with the deep core muscles.

Watch for twisting or tucking in the hips — both hips should stay heavy on the ground.

Cue drawing the shoulders away from the neck using the lats — particularly when the dancer curls up towards the leg.