This exercise is designed to strengthen the adductor muscles, crucial for dancers in maintaining correct leg alignment and hip rotation. This exercise emphasises the role of adductors as external rotators of the hip joint, particularly when the pelvis is in a neutral position. It aids in reinforcing pelvic alignment alongside conditioning the adductor muscles, a key aspect for ballet technique.

Preparation: Position students lying on their backs on the mat, with legs bent, feet together, and a fusion ball placed between the top of their knees. Ensure legs are parallel, abdominals are engaged, and arms are resting long on the mat.

Steps:

1. Instruct students to gently press inwards into the fusion ball six times, focusing on activating their adductor muscles.

2. Guide students into a bridge position, maintaining the same leg alignment, and repeat the inward presses.

3. Have students roll towards the front of the mat, externally rotate their legs (lifted from the mat) and repeat the inward press six times.

4. Instruct students to roll towards the alternate side of the mat and repeat.

5. Return students to the original position and repeat the entire sequence.

Focus: Emphasise the importance of maintaining a neutral pelvic position and engaged abdominals throughout the exercise.