This exercise is designed for pre-professionals and professional dancers to strengthen the rectus abdominis, an important muscle for spine flexion. This advanced exercise, demonstrated by Victor Estévez professional dancer from Queensland Ballet and currently with the Australian Ballet, helps to improve core strength and flexibility in à la seconde extensions.

Preparation: Ensure dancers have mastered à la seconde activation. Start without weights.

Steps:

1. Commence lying sideways on the front of the mat with a fit ball placed between the calf muscles with the hips stacked.

2. Move through each section step-by-step before combining them.

3. Focus on maintaining a stacked hips and avoid twisting the hips in à la seconde.

4. Instruct students on activating the rectus abdominis during the second section.

5. Ensure the student’s legs are lowered within the limits of abdominal strength.

6. Have students use a soft fusion ball underneath their neck if required.

7. Instruct them to move the arms to 5th position, then draw one leg into retiré, touching the fit ball with the top hand, and then extend into développé à la seconde.

8. Have students roll onto the back with their legs bent, fit ball between them. Lifting their upper body, have them take the ball in their hands, extending their legs and arms with their core engaged.

9. Repeat this movement, rolling to face the back of the mat and repeat on the alternate side.

Focus:

Ensure proper spinal alignment and hip stability. Monitor the controlled movement of the leg in développé à la seconde.