This exercise is designed to strengthen the transverse abdominis (TVA) and oblique muscles, crucial for the dynamic rotation of the spine in ballet. This exercise enhances core stability and conditions the fibers of the internal and external obliques, facilitating better control and movement efficiency in dance.

Preparation: Position students lying on their backs on the mat with a fusion ball placed at the centre of their mid-back, legs bent and parallel, hands behind their heads with elbows wide.

Steps:

1. Instruct them to raise their right leg and extend it while elongating the body backward, focusing on sliding the ribs towards the pelvis.

2. Guide them to recover to the original position and repeat.

3. Have students adjust the left foot onto demi-pointe and execute three alternating toe taps with a slight pause, adding a body twist towards the raised leg.

4. Instruct students to repeat the toe taps twice more, then adjust the body to the centre and lower the heel.

5. Instruct students to repeat the sequence from the beginning.

Focus: Emphasise controlled movements, correct rib-pelvis alignment, and maintaining wide elbows throughout the exercise.