This exercise, geared towards the students, focuses on lateral weight transfer during leg lifting, crucial for developing balance and alignment. The resistance band aids in proprioception, while the fusion ball enhances alignment awareness.

Preparation: Wrap the resistance band across the thighs, crossing it behind the hamstrings, and position the student on the fit ball with the band extending over each shoulder. They should gently pull the ends of the bands down in front of their body. Finally, place a fusion ball between their knees.

Steps:

1. The student sits with feet flat and parallel, hip-width apart, pressing the fusion ball between their thighs.

2. Guide them to lift the right knee while shifting weight to the left and raising the left band at the same time. Keep the focus on maintaining hip and shoulder alignment.

3. Repeat on the opposite side, then lift both bands, lengthen the spine, and lean forward from the hips.

4. In the second round, extend the working leg. Remove the fusion ball and repeat with the legs externally rotated.

Focus: Emphasise maintaining alignment throughout the exercise, particularly when lifting the leg and leaning forward.