This exercise is designed to strengthen the core, a critical component for all forms of dance. This exercise enhances dancers' ability to execute movements requiring strong abdominal control and stability.

Preparation:

Position the fit ball on the floor behind the student. Begin with them kneeling, placing one shin on the ball in parallel. The hands on the mat must be directly underneath the shoulders. If required the mat can be rolled for extra support for the wrists.

Steps:

1. Instruct students to lift their alternate leg onto the fit ball, maintaining a parallel position.

2. Guide them to pike slowly using their abdominal muscles, ensuring they relax their neck at full extension and keep their elbows slightly bent.

3. Have them invert their legs from the pike position, extending into a plank position.

4. Instruct them to repeat the inversion and pike in the reverse action.

5. Complete one more set from the beginning.

Focus: Emphasise keeping the body aligned during the pike and plank positions.