This is an effective warm-down exercise that targets the lower back, core, and obliques. These movements aim to enhance flexibility and strength in these areas, which are essential for various ballet movements and overall posture control.

Preparation: Have students begin by lying on the mat with the fusion ball between their calf muscles. Ensure their palms are facing up on either side of the body.

Steps:

1. Instruct them to raise their legs to a tabletop position.

2. Guide them to move their legs to the right, keeping their shoulders and lower back pressed against the mat.

3. Have them extend the left leg until it's straight and bend it back to tabletop. Return to the centre.

4. Repeat this sequence on the opposite side.

5. Perform the above actions four more times in double time, completing each repetition in 4 counts.

6. Conclude the exercise by having students curl up and hold onto their knees for a lower back stretch.

Focus: Emphasise the importance of maintaining proper form, particularly keeping the lower back and shoulders on the mat during twists.