In this exercise the student will be working on building strength in the back and activating the core. This will help the student with co-ordination in port de bras as well as creating length through the spine.

Starting Position: The student will begin by rolling the end of the mat to create a ledge for the feet to go against. Place the pro-ball around the pelvis area, they will then stretch through the backs of the knees and fold over the pro-ball, taking hold of the resistance band.

Steps:

1. The student will take a breath and start to lengthen the arms forward and lift the chest.
2. Have the student lower back down, repeat this 2 times through.
3. The student will then lift the arms and chest, bend the right elbow then straighten, repeat on the left.
4. They will then lower the body back down.
5. Repeat the exercise from the beginning again.
6. Have the student place both hands on to the floor and lift the core away from the pro-ball.
7. To finish the student will lower the knees down and fold forward over the ball.