This exercise is designed to build strength in the obliques which in turn will help support the spine, which is essential for pelvic stability in ballet class. This exercise will also work the gluteal muscles, by activating the these key muscles it will allow you to build strength and fluid movement.

Preparation: Have students lie down on their backs and place the mini loop band around their feet, bringing the legs into a table top position.

Steps:

1. On the introduction circle the arms around behind the head and curl the chest forward

2. Stretch right leg forward rotating upper body towards left knee

3. Alternate legs and body, changing three times.

4. Hold the third one for a bit longer

5. Repeat x4 sets

6. Roll onto side

7. Lifting up onto the elbow, top arm behind head

8. Knees and feet together with knees bent

9. The student will then lift hip off the floor, as top leg extends out to the side

10. Bend leg back in lowering hip

11. This will be repeated x4

12. Roll to other side and repeat

13. Roll onto back

14. The student will then lift legs up and over and roll feet towards top of mat

15. The students will then roll down through the spine

Focus: Emphasise the importance of pelvic stability and maintaining hip alignment when they are lying on their sides.