This exercise is designed to develop core and adductor muscle group control, essential for supporting the back during port de bras. It strengthens the quadriceps muscle groups, including the vastus medialis, vastus intermedius, and vastus lateralis, to improve students' stability and control when transitioning from the floor to an upright position.

Preparation: Instruct students to either roll onto a fit ball until their shins rest in parallel at its centre or, where there is less space, kneel to place one shin at a time on the fit ball. Ensure students' hands are positioned directly under the shoulders with soft elbows, keeping the spine elongated, and the abdominal muscles engaged. Place a rolled mat under the wrists for additional support.

Steps:

1. Guide the students through a "curl in," driven by deep abdominal engagement, allowing the head to relax towards the knees.

2. Follow by having them extend their legs and body back to the initial position.

3. Direct the right leg to perform a small rond de jambe to the floor, transitioning into a rotated position at the front.

4. Encourage students to control their body’s extension into an upright arabesque position, integrating a sweeping port de bras into 2nd position with palms facing down, activating the back muscles and vastus medialis for stability.

5. Instruct students to return both hands and legs to the fit ball in parallel, repeating the curl and then extending the left leg, mirroring the previous steps on the alternate side.

Focus:

Emphasise the importance of maintaining an elongated spine and an engaged core throughout the exercise for optimal control and balance.