‘Curl & Roll' is a warm up exercise that is perfect to wake up the core muscles of dancers. It helps them build the strength needed for correct ballet posture and alignment while also teaching them how to move gracefully with the music.

Starting Position: To begin this exercise students should lie flat on their mats, stretching out their bodies and pointing their toes. The fusion ball should be held overhead. 

Key points:

1. We want to encourage students to engage their core as they roll onto their side and curl up whilst passing the fusion ball over their feet. This movement not only activates their core muscles but promotes flexibility and control.

2. During the roll towards the front of the mat the oblique and abdominal muscle are active. During the curl motion on the side, it's important for students to keep their hips aligned.

3. Repeat the curl motion from the beginning laying flat on the mat and turning to the alternate side.

3. Maintaining alignment of the spine and hips is crucial. 

4. Encourage students to visualise their movement as a gentle wave rolling onto the beach.