This exercise is designed to enhance dancers' stamina, strength, and stability in their hip muscles. This exercise fosters endurance in ballet and other dance forms.

Preparation: Equip students with resistance bands.

Steps:

1. Guide students to stand with feet hip-width apart in parallel, with the band across their shins.

2. Instruct students to wrap the band around one leg, stand on the band, then do the same with the other leg. Bands should cross under the legs and be held in each hand.

3. Move into a high plank position, keeping elbows soft and facing inwards.

4. Emphasise core engagement and maintaining a slight knee bend.

5. Demonstrate two parallel soft échappés – right leg wide, then left, and return both.

6. Start with one set, alternating between students, and gradually increase for stamina.

Focus: Ensure proper plank form, with a straight line from head to heels. Keep the distribution of weight even and keep movements controlled.