This exercise aims to address common issues in dance training, such as rib flare and incorrect body coordination. This exercise focuses on engaging the transverse abdominis (TVA) and the iliopsoas muscles, important for maintaining proper body alignment and facilitating hip joint flexion. The exercise engages deep core muscles and corrects posture, ensuring that ballet movements are performed efficiently.

Preparation: Have students sit on the mat with a fusion ball positioned behind them, just above the waist.

Steps:

1. Instruct students to engage their abdominal muscles, gently pressing towards the fusion ball.

2. Guide students to open their arms and place their hands on the back of the neck.

3. Have them exhale, leaning back slowly, while maintaining a soft rib cage.

4. Instruct students to return to the starting position, inhaling through the nose, and repeat three times.

5. Have students coordinate the raising of the right leg with the body's return, keeping the knee bent and foot flexed.

6. Extend the right leg forward during the body extension, exhaling deeply, and inhale on recovery.

7. Instruct students to repeat this activation twice more, then return the leg to the floor and relax the body down, rolling the fusion ball along the spine.

8. Repeat the sequence with the left leg, followed by relaxing in child’s pose.

Focus:

Emphasise the importance of keeping the rib cage soft and maintaining alignment throughout the exercise.