This exercise is designed to develop stamina and strengthen the deep gluteus muscle groups. This exercise helps ballet dancers by enhancing core stability, fundamental in maintaining balance and control during complex dance movements.

Preparation:

Students will need a 3-metre (10-foot) long resistance band. Instruct them to place the band across their lower shins, standing on one side of the band, wrapping it around the shin and ankle, and crossing the band in front of their body to hold in each hand.

Steps:

1. Guide students to start in a plank position, ensuring abdominal muscles are active to support the lower back, with hips square to the floor and feet in demi-pointe.

2. Instruct them to alternately move each leg towards the side of the mat and return.

3. Have them raise each leg, bend the knee, raise it higher, then return to the mat, maintaining parallel alignment.

4. Challenge students to complete the leg movements in double-time to the music. 

5. Incorporate rocking the body forward and backward while maintaining the plank position.

6. Repeat the sequence from the beginning.

Focus:

Emphasise maintaining a strong plank posture, keeping hips level and core engaged.