This exercise is perfect for strengthening the hips and adductors. It also focuses on stabilising the pelvic muscles and warming up the gluteus medius which is crucial for ballet dancers' stability and mobility.

Preparation: Have students lie on their side at the front of the mat, legs slightly bent and in parallel, with a fusion ball between their ankles. One arm should be under the ear on the mat while the other rests on the iliac.

Steps:

1. Guide them through 5 slow clams, ensuring that the pelvis remains stable throughout.

2. After the clams, instruct students to adjust their arms into 5th position and stretch their legs out.

3. From here have them rotate to the other side and return to the original starting position.

Focus: Emphasis maintaining a active core and aligned pelvis.