This exercise focuses on core engagement and upper-body mobility. It enhances kinaesthetic awareness to prevent rib flaring and to promote spinal lengthening during leg raises.

Preparation: Have students position a fusion ball between their shoulder blades, ensuring the centre is between the scapula. Students lie on their backs, arms in open 5th position (palms up), feet hip-width apart.

Steps:

1. Have students begin with a basic curl-up: exhale and curl up, lifting head, neck, and shoulder blades off the floor, arms transitioning to 1st position.

2. Guide students to open their arms to 5th position as they lower back down.

3. Add leg movement: On the next curl-up, raise the right leg to a tabletop position. Developpé the right leg to devant while rotating the supporting leg on demi-pointe, turning head to the right, arms in open 5th position.

4. Note: The height of the leg raise can be adjusted according to hamstring flexibility.

5. Repeat the sequence, alternating sides.

Focus: Emphasise maintaining a neutral pelvis and lengthened spine. Encourage controlled movement and breathing.