This exercise is focused on activating the core, external and oblique muscles. These muscles are vital for intra-abdominal activation and movements like side rotation. This exercise is instrumental in enhancing a dancer's agility and strength so they can excel at more complex movements.

Preparation: Students should start by lying on the mat with a fusion ball placed between their calf muscles. Hands interlace underneath the neck to support the upper body, which should be raised off the mat.

Steps:

1. Guide students to lift their legs to a 90 degree angle in parallel while keeping their gaze towards the ceiling.

2. Instruct them to scissor-twist the right leg in front of the left with rotation, simultaneously twisting their body towards the right side.

3. Return to neutral position in parallel. Repeat the scissor-twist action to the left side.

4. Repeat more three times.

5. Have them open the arms wide on the floor and adjust their legs into tabletop position. Twist the legs to one side, extend, and return to neutral with the body flat on the mat. Repeat on the other side.

Focus: Emphasise the importance of maintaining proper alignment in the spine and controlled movements of the legs and torso.