This will help build the students strength through the abdominals while also giving a lovely spinal and hamstring stretch.

1. Starting Position: Have the students sit with feet flat on the mat in parallel, placing the fusion ball between the ankles. Place the hands behind the body, fingertips pointing forward. On the introduction, rise through the feet to a pointe.

Steps:

1. The students will begin by letting the knees drop to one side and opening the chest to the opposite diagonal.
2. Return to centre and curve the spine slightly.
3. Repeat on the other side.
4. They will then lie on the elbows and extend both legs to 45°.
5. The students will lift the body into a twist, bringing the knees to one side, then return onto the elbows with legs extended.
6. Repeat 4 times, alternating sides.
7. They will then lie down, extending the legs up.
8. Have the students slide the legs along the mat to lengthen, and circle the arms overhead on the floor.
9. They will then curl the chest forward to sit in the starting position.
10. They will then lift the body into a bridge, then lower and swing it back.
11. Repeat the bridge-and-swing-back sequence 4 times.
12. Have the student lower the pelvis to the mat, extend the legs forward, and open the arms out to the sides.
13. They will then roll through the spine to lie down and extend the legs up.
14. The student will then roll up and over, reaching the feet toward the floor.
15. They will then flex the feet, bend the knees, and articulate through the spine with legs extended.
16. Repeat twice.
17. Have them bring the knees toward the chest, hugging them to finish.