This exercise is designed to activate the quadratus lumborum and strengthen the lower abdominal muscles. These key muscle groups help keep a stable connection between the ribs and hips while also elongating the lumbar spine, which is essential for dancers to maintain proper posture and reduce their risk of lower back injuries.

Preparation:

Ensure students have a fusion ball. Offer a partially inflated ball or a towel to place under the sacrum for those who need it, especially if they have lower back issues.

Steps:

1. Students start lying on their backs, with the fusion ball between their heels or upper calf muscles if they have hyperextended knees.

2. Guide them to lie down, placing the ball and assuming a butterfly position with flexed feet.

3. Instruct them to raise their legs to 90 degrees, engaging abdominals fully, and then propel their legs as vertical as possible, stretching the feet.

4. Have them lower the pelvis with resistance, flexing the feet, and return their legs to butterfly position, keeping lower abs engaged. Repeat four times.

5. Introduce scissor movements, alternating legs, to engage the adductor muscles along with deep abdominals.

Focus:

Emphasise controlled movements, proper hip alignment, and abdominal engagement.