Supple Strength

Manual

Supple Strength Manual

CIMSPA

YMCAfit is a CIMSPA Training Provider Partner and are authorised to have this training module recognised and assigned Continuing Professional Development (CPD) points by CIMSPA

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Section One: Introduction

Nowadays people are more aware of the need to look after the mind and body. Flexibility and relaxation have often been neglected, as individuals can be more concerned with their body image. Fat burning and building muscle mass are areas that have motivated individuals to train.

In the past yoga and Pilates have received bad press based on some of the exercises and methods used. As the fitness industry has matured more has been learnt about the body and how it functions. It has been identified that a lot of the positions used in yoga and Pilates that have received negative feedback are actually beneficial. It is the same as with any form of exercise, it all depends on who is performing the exercise, the actual technique and the environment.

The Supple Strength programme has been designed in order to address the above areas. It is a short programme of study that will complement and build on prior learning. If you wish to teach yoga or Pilates a full programme of study is needed.

The Supple Strength class blends yoga, Pilates, strength and flexibility training into one challenging but relaxing class. It concentrates on training isotonic and static strength to help with posture and alignment as well as improving balance and coordination. It can also be argued that this type of class is useful in building and maintaining a healthy back as well as helping in the management of lower back pain.

Benefits of Supple Strength Training

Improves functional movement patterns, motor control and balance.

Encourages recruitment of stabilising muscles and posture alignment.

Muscular strength and endurance benefits.

Improves flexibility.

Improves posture.

Section Two:

The Back

Correct postural alignment is the key to attaining maximum benefit from Supple Strength. With this in mind, it is useful to revise the structure of the spine.

The Spine

The backbone is made up of 33 vertebrae.

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There are 7 vertebrae in the cervical area, the first vertebra is called the ATLAS which forms a pivot joint with the AXIS and supports the skull.

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There are 12 vertebrae in the thoracic area.

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There are 5 lumbar vertebrae.

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The 5 sacral and 5 coccygeal vertebrae are fused and do not allow movement.

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The spine is designed to form an ‘S’ shape, which is made up of four natural curves, these centre the head over the body.

The Discs, Nerves and Ligaments

Between the vertebrae are the ‘intervertebral’ discs, which act as shock absorbers. Movement will naturally change the pressure on the discs. Flexion of the vertebrae will stress the front of the disc; extension will put pressure on the other side. The disc provides cushioning of the vertebrae. Performing a variety of safe movements keep them healthy but continually performing unsafe movements that repeatedly stress the discs in one way will allow stress to build up in the discs.

The spine is designed with the spinal cord running through the vertebrae. Nerves transmit electrical signals up and down the spine, if a nerve becomes trapped, pain, tingling and weakness can result. For this reason, the spine alignment must be maintained during static and dynamic exercise.

When individuals have correct posture, the vertebrae sit on top of one another naturally. This results in even pressure on the discs with very little muscular activity to hold the position.

Unfortunately, it is common for individuals to have incorrect posture, with the curves exaggerated in such a way that the discs, ligaments and muscles are under stress. Controlled straightening and bending exercises release the pressure.

Deep muscles have a stabilising function. They are responsible for fixating movement by making a slight adjustment to joint alignment. Surface muscles are responsible for larger movements and moving the limbs, as they have less control.

Back Care and Supple Strength Classes

Supple Strength classes can be useful in building and maintaining a healthy back as well as helping people to manage lower back pain. Research has shown that low back pain is a major physical limitation in people’s lives and is often used as a reason not to exercise; this can lead to further muscular weakness and de-conditioning.

The answer to this could be to develop muscular endurance in particular the lower back and throughout the body in general. Incorporating Supple Strength into a progressive training programme will ensure that strength, endurance, mobility and flexibility are covered.

An important point to take into account with designing and instructing Supple Strength is teaching participants to stabilise and isolate their pelvis. This is essential for effectively training the lumbar extensors and improving mineral bone density in this area. It has also been argued, based on recent research that the lumbar extensors are unique in that they only need to be worked out once a week.

Exercises that promote stability, mobility, and co-ordination (balance, neuromuscular response, reaction time, agility) are the most effective. The ‘cat and dog’ takes the spine through its range of movement, therefore offering mobility and flexibility.

Section Three: Physiology

To understand how to plan and teach a safe and effective Supple Strength class, we need to revise the basic muscle groups and muscle actions.

Task 1

Complete the following table:

Muscle Group Attachments Joint(s) Crossed Main Function Rectus Abdominis External Obliques Internal Obliques Transversus Abdominis Quadratus Lumborum

Erector Spinae

Multifidus

Pelvic Floor

Abdominal Balloon

At the front of the trunk are the 4 major abdominal muscles, at the back the erector spinae and multifidus and at the bottom is the pelvic floor.

With the inclusion of the diaphragm the above muscle groups (excluding the erector spinae) make up the abdominal balloon.

When breathing is controlled the abdominal balloon creates a supportive cylinder that protects the spine.

The Core Muscle Groups

Rectus Abdominis: runs from the lower ribs to the pubic bone. They work to flex the trunk and lift the tail when lying on the back.

Internal and External Oblique: runs diagonally at the side of the abdomen (they work to twist and rotate the spine). It starts at the pelvis and goes to the ribs in a diagonal line. The Internal Obliques help stabilize the spine; the External Obliques are more responsible for movement.

The Tranversus Abdominis (TVA) – attaches from the pelvis and tissue that covers the spinal extensors and travels horizontally. It runs into the sheath that covers the Rectus Abdominis and works to pull the abdomen in and is a major support for the spine.

The Quadratus Lumborum – is positioned between the ribcage and the pelvis at the side and back of the trunk. The Quadratus Lumborum stabilises the spine when a force tries to bend the spine sideways. It engages when you carry an object in one hand, for example, a shopping bag.

The Pelvic Floor – is attached to the inside of the pelvis and runs from the coccyx or tailbone to the pubic bone and has a counter relationship with the abdominal area.

Multifidus – attaches to the transverus and spinous processes. It is responsible for extending the vertebrae. It will bring about movement up the length of the spine. Each section will only cross over two of three vertebrae, which means it can extend individual sections.

Erector Spinae – attaches to the Sacrum, Ilium and Thorax to the Occipital Bone (base of the skull). It is responsible for extending the spine and rotating the thoracic area.

It is important to note that the Gluteals, and Latissimus Dorsi attach to the TFL (Thoracolumbar Facia). They help to maintain tension in around the spine and resist flexing forces. This can help protect the spine when flexing in a standing or sitting position.

All of the muscle groups above have an obvious function, however, the majority of movements require all of the abdominal group and back muscles to work in harmony, they will all be activated and work together.

Muscle Actions

The co-ordination of the various muscles responsible for movement has been categorised into 4 primary functions:

Prime Mover/Agonist: When a muscle contracts to create movement, it is solely acting as a prime mover.

Antagonist: The muscle opposing the prime mover. This muscle relaxes whilst the agonist contracts.

Fixator: are muscles that stabilise parts of the body to prevent unwanted actions. The fixator contracts to support the bone onto which the prime mover is attached.

Synergists: assist the prime mover

Student Notes:

Types of Muscle Contractions

Muscle contractions can be broadly labelled ISOMETRIC or ISOTONIC.

Task 2

Give a definition of each type of contraction: Isometric Isotonic Concentric Eccentric

Muscular Strength and Endurance

Both muscular strength and endurance will probably be utilised in a Supple Strength class depending on the fitness level of the individual. It is important to remember that what is endurance for one person may be strength for another. Because the exercises are performed very slowly most individuals will experience some strength as well as endurance gains from the session.

Muscular Strength can be defined as:

The maximum amount of force that can be generated by a group of muscles, against a resistance in one contraction.

A general rule is HIGH RESISTANCE and LOW REPETITIONS of 6-10 reps.

Muscular Endurance can be defined as:

The ability of a muscle to exert sub-maximal force against a resistance over an extended period of time.

A general rule is LOW/MODERATE RESISTANCE and HIGH REPETITIONS of 15-25 reps.

It is useful to think about strength and endurance, as a continuum, with strength at one end and endurance at the other. For some exercises in a Supple Strength class, participants will be working for strength and some exercises will be endurance. This will depend upon the individual’s fitness levels and the design of the class. For example, when putting press-ups in the ‘salute to the sun’ sequence, they can be slowed right down and a more advanced position can be chosen to make the sequence challenging and more strength-based for the fitter exercise.

Section Four:

The Core

What is the Core?

The core is the term used to describe the area from and including the shoulder girdle to the pelvis including the pelvic floor.

Core stability is the ability to hold your trunk firm so that the limbs have a strong and stable base upon which to move in their safest and most effective position. Effective core stability demands the muscles be supple as well as strong, the joints move freely, and the body movement is coordinated and controlled.

Neutral Spine

An essential part of any core stability training is the maintenance of a neutral spine position when performing any movement. Neutral posture is the halfway position between flat back and arched back, however it is important to remember that everyone is different. What is ‘normal’ for one individual is not for another.

It is important that Supple Strength class participants are taught to find their neutral position. A good time to teach neutral alignment is at the beginning of the class when standing, and again when the class is on a hands and knees position on the floor.

How to Find Neutral Spine

Once class participants have found their standing posture (feet hip bone width apart, toes pointing forward, shoulders back and down lengthening the spine up through the crown of the head) they can then roll the pelvis forward and backwards going through its range of movement to find a neutral or mid-position between the 2 points. Once the class has found this neutral position they can then be introduced to engaging the T.A. band.

Engaging the transverse 1. Maintain correct posture throughout 2. Relax the abdominal muscles 3. Take a deep breath (abdominal muscles remain relaxed at this stage) 4. As the breath is released pull in the abdominal muscles simultaneously contracting the pelvic floor (there should be no movement from the spine)

Section Five: Class Structure

The Warm-Up

The Supple Strength warm-up tends to be slower and more concentrated than a traditional aerobic or circuit warm-up. Warm-ups usually relate to what will follow, so performing ‘Grapevines’ or power walking would not be appropriate. Supple Strength is not a cardiovascular workout so we do not need to take the heart rate to its training zone, however, the muscles must be warm enough to safely perform the flexibility sequences and strength exercises that are to follow.

Contents of a Supple Strength Warm-Up

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Posture check – find neutral spine and engage core muscles. This is a good time to explain the importance of good posture and introduce the idea of ’mindful exercise’. 

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Mobilisation of the joints starting with the small moves graduating to larger moves.

Larger rhythmic moves e.g. squats, lunges, ‘sweep the floor’ to raise core temperature and increase the pliability of the muscles.

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Adapted sun salutation sequence – this is an easier version of the Yoga sequence and is more suitable for the warm-up.

The Main Workout

The structure of the class depends on the skill and fitness level of the participants. The class should include postures, sequences and exercises that improve posture, flexibility, strength, balance and coordination. Whilst the ratio of these may change with each different group, in reality classes tend to be of mixed ability. With this in mind, it is important that alternatives and adaptations are offered as much as possible and participants are encouraged to work to their own level.

It is a good idea to split the strength work into short sections followed by some flexibility work, this allows recovery for those individuals who are less fit (although longer strength sections could be appropriate for a very fit group who love a challenge).

When designing a Supple Strength class, thought should be given to the flow of exercises. Try to plan so that once the participants are down on the floor they do not have to stand up again to perform another set of moves, the class should follow a logical progression that is smooth and controlled.

The Mind/Body Link

Supple Strength is a mind/body class, which means it is concerned with ‘mindful movement’ instead of being a fast-paced class where participants tend to think about choreography or getting the workout done A.S.A.P. Supple Strength promotes the process - making a link between movement and body awareness trying to focus on form, particularly on neutral alignment of the spine and engaging the T.A band.

Functional Fitness

Supple Strength is concerned with functional fitness. It aims to develop a strong, flexible body where the strength and flexibility of the muscles are balanced. Posture and healthy alignment of the spine is taught so that the back is free from the aches and pains that are common to lots of people due to a sedentary lifestyle, especially sitting at a desk or in a car for long periods.

Section Six:: Safety and Effectiveness

Screening

Instructors should always screen participants before the class begins. Those individuals, for whom Supple Strength may not be suitable, can then be identified. This may include people in the following groups: 

People with high blood pressure – some of the static positions in Supple Strength have the potential to raise blood pressure. 

Pregnancy – pregnant class participants should get medical advice on the suitability of this type of class for them. Those who get clearance must be encouraged to work at an easier level they shouldn’t hold the static positions to the point of strain. Because of the effects of relaxin on the body, pregnant class participants should not attempt to increase their flexibility beyond normal limits as it could result in stretched ligaments and unstable joints. 

Eye Problems – some eye conditions such as detached retina and glaucoma would mean that positions where the head is below the level of the heart would be very inappropriate. 

Back Problems – whilst Supple Strength can be useful in building and maintaining a healthy back, it is important that those with problems consult a medical practitioner or osteopath before doing any class and care is taken to work within individuals own limits.

Section Seven:: Exercise Library

The following sequences will form the main part of the class. An adapted salute to the sun can be incorporated into the warm-up.

Sun Salutation

This sequence comes directly from yoga and is often used as a warm-up in many forms of yoga. It is a flowing set of movements, which is excellent for building functional strength and flexibility throughout the whole body.

Fig 1. Hip Flexion

The arms can be above the head or hands on the hips for support. The knees can bend if the hamstrings are not flexible enough to allow for straight legs.

Fig 2. Forward Bend

Palms are flat on the floor, legs straight but do not lock out the knees, tailbone lifted, upper body close to legs and crown of the head is pointing down towards the floor.

Fig 3. Extend the Back

With fingertips on the floor, lift the head and look forward. Think of retracting the shoulder blades towards the waist so the back doesn’t round and the spine remains in neutral.

Step back into the plank position with the feet so that the body is now in straight-arm plank position with shoulders directly above the wrists and neck long, balancing on the balls of the feet.

Abs pulled up to the navel and no excessive arch in the lower back. Spread fingers to distribute weight.

Fig 4. Step Back to Plank

IMPORTANT NOTE – If the core is not strong enough to hold the full plank correctly, class participants should be encouraged to move into a box position (Fig 5).

Fig 5.

Lower the body into ‘Hover’ (Fig 6). Hold the body an inch off the floor in a static position. The whole body should be in a straight line including the neck.

Fig 7. Into ‘Cobra’

Fig 6. Press-ups can be incorporated into the sequence here –maybe the 3rd or 4th time through.

The body is lowered onto the floor; hands are directly under the shoulders. The upper body lifts up and the chest opens, the elbows should remain slightly bent, the shoulders roll back and down so that they don’t hunch up to the ears. The throat lengthens but the head does not roll back. Take the weight through the hands by spreading the fingers.

Fig 8. Downward Dog

Draw the chin in, ‘roll over’ the feet lifting the bottom high and pushing the heels down towards the floor. The feet should be hip width apart with the legs as straight as possible without locking out the knees. The crown of the head should be down towards the floor looking in towards the legs. The shoulder blades should be pulled down towards the waist with the arms stretching forward and the sitting bones lifting towards the ceiling. The body should be in an inverted ‘V’ position with the bottom at the highest point

Fig 9. Forward Bend

Step feet in towards hands; straighten the legs as much as possible without locking out the knees. The crown of the head towards the floor, upper body close to the thighs and sitting bones lifted towards the ceiling.

Fig 10. Extend the Back

Fig 11. Hip Flexion to Standing

Adapted Salute to the Sun

It is important to start with the ‘modified salute to the sun’ before going into the more challenging version. This enables new class participants and those who are not yet able to try the full version a chance to see and try the easier option. It is also a more gradual warm-up and therefore more appropriate for the warm-up.

Hip Flexion

The hands on the thighs provide additional support for the back. The core muscles must be engaged to keep the back in a safe position; the knees can be bent for comfort. Forward bend. As before. Extend the back. As before.

Step back into Plank/Box (or Tabletop)

Hold plank briefly, drop knees into box position – this can also be used as a press-up option. Sit back onto heels. Stretch arms forward, retract shoulder blades towards the waist, arms active. Into Box. Engage core muscles so the back is in neutral.

Downward Dog. As before. Forward Bend. As before. Extend the back. As before. Hip flexion up to standing. As before.

Benefits of the Salute to the Sun Sequence

The way we hold and use our body in everyday life often contributes to aches and pains, especially in the back and shoulders. The back is designed to move in many directions. It can:

Extend

Laterally Flex

Salute to the Sun takes the back through flexion and extension in a controlled manner, as well as strengthening the shoulder and core areas. It also stretches the hamstrings and upper body. If press-ups are integrated into the sequence the participants will also be working chest and triceps.

Student Notes:

Standing Work

Squats into Chair

The squat is strength/endurance work for the quads/hamstrings and entails a set of slow controlled squats at a slow pace. This exercise can be intense for some individuals; participants should be encouraged to stop if they need to.

Option – Arms above the head and the palms pushed together, shoulders away from the ears, retracting the shoulder blades towards the waist.

Do not hold the breath when in the ‘chair’ position.

Split Lunges into Reciprocal Reach

Split lunges work the quads/hamstrings and glutes. Lunges require balance and strong alignment. The torso should stay in neutral, chest lifted, abdominals engaged, knee and ankle aligned, feet hip width apart. Movement should be up and down not forwards and backwards. With the arms elevated above the head, a greater stretch will be achieved in the upper back.

After the last lunge, slowly shift the body weight forward carefully lifting the foot from the floor and reaching forward with the arms. The aim is to eventually achieve a position where the leg, torso and arms are parallel to the floor. The torso should be stabilised/the back in neutral and the supporting leg strong/straight without the knee locking out. The hips and shoulders should be flat and the neck should be in line with the spine.

Standing Hamstring Stretch

This exercise will achieve balance/strength and both passive and active stretches for the hamstrings. The abdominal muscles need to contract to keep the back in neutral. The pelvis should be stabilised to hold it in neutral. The supporting leg should be straight and not locked out at the knee. The quads active, shoulder blades together and down, the ribs lifted and open.

The lifted leg should be as straight as possible but options include using a strap or a towel around the foot or if more flexible, grasping hold of the big toe with 2 fingers.

Tree Pose

For balance and stabilization of the torso.

Standing on one leg, place the ball and heel of one foot into the inner thigh of the other leg. Abs and torso engaged and navel pulling into the spine. Chest lifted and open, stabilise the shoulder blades. Visualise sliding the shoulders down the back; keep them in this position whilst lifting the arms above the head.

Triangle Pose

Designed for balance/strength and stretching of the obliques as well as helping to keep the back mobile and healthy.

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Stand with feet approximately twice-hip width apart.

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Turn the right foot out to 90º, turn the left foot into about 30º.

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Stretch the arms out at shoulder height, keep the hips square to the front, keep the TVA engaged.

Reach out and then down resting the right hand on the shin, opening out the chest and, if it is comfortable, look up to the top hand. 

Try to rotate the top shoulder and the top hip back so that the body is in as straight a line as possible when looking from a side view. 

Hold this position for several breaths, release and repeat on the other side.

Warrior Pose

Stand with feet approximately twice-hip width apart. 

Turn the right foot out to 90º, turn the left foot in about 30º. 

Bend the right knee making sure the knee is directly above the ankle. 

Stretch the arms straight out at shoulder height, keep the hips square to the front and the TVA engaged. 

Turn the head looking towards the front hand. 

Hold this position for several breaths, release and repeat on the other side.

Benefits

Improves postural awareness.

Strengthens legs. 

Opens the hip area.

Wide Hip Hinge - Into Back Extension

Legs wide and engage TVA as you flex from the hips. Take hands to the floor or grasp around the calf area. If flexible enough, put palms on the floor lining fingers up with the toes. Lift sitting bones to the ceiling; widen legs further without letting the knees roll in. Take the crown of the head to the ground but be careful not to lock out the knees or round the back. This position will stretch the hamstrings, calf muscles and inner thighs.

Take this into an active back extension to strengthen the spinal extensors and core.

Floor Sequences, Exercises, Postures and Stretches

Once the class has been taken onto the floor, there are a large variety of exercises you can choose from. A balance of traditional MSE exercises. Stretching and core work, inspired by Pilates and yoga should be incorporated into this section of the class.

Transition onto the floor

After standing stretches and strength work, the downward phase of the ‘salute to the sun’ sequence can work as a smooth transition down to floor work.

Kneeling Reciprocal Reach

On hands and knees in ‘table top’ position. Shoulders and hips remain square to the front and flat. The T.A. engaged, the core is challenged when the opposite arm and leg extend.

Slowly lift and extend until the arm and leg are parallel to the floor. There should be a straight line from the hand to the shoulder through the back to the hips. The other side of the body should have a straight line from the shoulder through the back and along the leg to the heel.

Alternatives/Adaptations

If it is too difficult to lift the arm and leg together then the limbs can be lifted separately. A more advanced option would be to lift the arms and legs from a straight arm plank position or simply alternate lifting the legs.

Cat/Cow Stretch

Designed to release tension in the back and promote spinal mobility.

Move the back through its range of movement slowly and with control, thinking of moving one vertebra at a time. Keep legs and arms still, just concentrating on moving the spine.

Hip Flexor Stretch

Lift onto the knees; step forward with one leg, knee and ankle in alignment. Slide the leg back whilst the pelvis is in neutral until a stretch is felt in the hip flexor and quadriceps.

Lying Quadriceps Stretch into Bow Pose

Lie on the stomach, slowly bend the knee and hold by the ankle keeping the spine in neutral. Extend the opposite arm out along the floor and lift the upper body. Look along the arm, keep the neck long and lift the thigh from the floor and try to create space between the heel and the bottom.

Bow Pose

Grasping hold of both ankles, carefully raise the upper body so the chest is open and the shoulders are back and down, keep the neck long.

This full bow position is not suitable for everyone, those who have knee or back problems need to be careful with this posture and stay with the lying quadriceps stretch.

NOTE: After taking the back into a higher extended position, the back should be taken through an opposite pose to counterbalance it.

Supine Positions

Lie on back with knees bent, feet on the floor and arms outstretched at shoulder height. Let the legs drop over to one side, keeping the shoulder blades on the floor look along the opposite arm. Stretches the waist and improves spinal mobility.

Lying Waist (Oblique) Stretch

Lying Hamstring Stretch

Lie with a neutral spine; try to maintain the position as the leg is raised towards the ceiling. Hold above or below the knee joint. The knee should be extended with as little bend as possible.

Sit-Ups and Oblique Work

Muscular strength and endurance for the Rectus Abdominis and Oblique muscles.

Make sure TVA is engaged and the exercises are performed slowly. This will make the exercise more intense and allow for more concentration on form.

T Stand

As shown above, an easier option would be to have the elbow underneath the shoulder joint.

Start by lying on the side making sure that the body is in a straight line. Place the hand directly under the shoulder. Push through the hand and straighten the arm, aim to hold a straight line from the crown to the heels.

Advance the exercise by extending the top arm and look at the hand.

Start in a seated position with the knees hip distance apart and the heels close to the bottom. Pull in the abdominal muscles, engage the TA and lean back until the tension is felt in the core. Raise the arms level with the knees. The back needs to remain straight with no curve.

To advance the position the participant can raise their feet off the floor, hold for 10-20 seconds and repeat.

Seated Hamstring Stretch

Stretch the legs out in front, sit onto the sitting bones lifting up out of the hips, the back is straight, and the pelvis is in neutral. The lower back should feel like it’s working quite hard to hold and stabilise this position. Take the torso towards the thighs; try not to round the back.

Seated Waist Stretch

Sit with one leg extended along the floor and the other bent up with foot flat on the floor – make sure the back is straight. Rotate the torso around towards the bent knee, place the arm alongside the outside of the leg – use the breathing to help move deeper into the position. Make sure the chest is lifted and open. Avoid rounding of the back.

Bridge

Lie on the floor, with the pelvis lifted and the body weight resting on the shoulder blades, feet hip width apart, ankles under knees –ensure there’s a diagonal straight line from the knee, hip and shoulder. Engage the TA band and contract the gluteus, the spine should be neutral.

Place the hands under the shoulders with the fingers towards the body, point the toes and lift the hips and torso, look at the ceiling, lengthen the throat without dropping the head right back.

Roll Down

Start in an upright position with the knees flexed, engage the core and start to roll down onto the floor rounding the back, rolling down one vertebra at a time

Abdominal Conditioning and Core Stability Exercise

The aim of many exercisers and class participants is the acquisition of a flat stomach. Whilst it is the responsibility of instructors to educate that a combination of healthy eating, cardiovascular (fat burning) and resistance training form a combined approach, core stability and abdominal work can help people to achieve this aim.

Good technique is particularly important when training the abdominal and trunk area. We all know people who do 50 sit-ups a day and still fail to achieve that elusive flat stomach. Understanding how to engage the pelvic floor and T.A. is the first stage of effective abdominal training. Neutral spine and core stability are the foundation of supple strength classes and should be emphasized in all parts of the class.

Long Bridge

Abdominal Lift

Level 1

Level 2

Back Extension

Working with imprinting the spine and extending legs to 90 degrees.

Abdominal and Oblique Exercises

Level 1

To advance this exercise more experienced participants can work from an imprinted or flat back position. Alternating leg extensions add challenge as the core muscles work harder to stabilise the trunk against the movement of the legs.

Imprint spine with leg extension. 

Lie on the back and exhale. Draw up the pelvic floor muscles and engage TA as the spine moves from neutral to imprint. Raise one leg then the other from the floor, keeping knees in line with the hips. 

Exhale as the head and shoulders lift diagonally and the leg extends to about a 45-degree angle. 

Slowly alternate from side to side exhaling on the diagonal and inhaling as the body comes back to the centre. 

Slowly lower the upper body, then each leg and allow the spine to return to neutral.

Benefits



Helps develop flat abdominals. 

Works the obliques.

Scissors

Individuals with good core strength and body awareness will be challenged by this exercise. It works from an imprint or flat back position and is not appropriate for beginners. As above to imprint and engage TA. Straighten legs to the ceiling.

Open the chest and draw shoulder blades towards the waist. Take care not to round the shoulders. 

Keep the head and shoulders still while alternating. 

Ensure the spine stays in an imprinted position. 

Exhale with each repetition. 

Draw the knees back to the start position, lower the head and shoulders, then one leg at a time to the floor.



Allow the spine to return to neutral.

Benefits

Develop flat abdominal muscles and core.

Roll Up

Lie on the back with feet and legs together and spine in neutral. 

Place arms on the floor behind the head and hands shoulder width apart. 

Avoid rounding the shoulders by keeping a space between the ears and the shoulders. Feel the connection between the shoulder blades and the ribs. 

Inhale, then exhale as the arms slowly lift from the floor until the hands are in line with the shoulders. 

Imagine peeling the spine from the floor, one vertebra at a time until seated. 

Inhale, then exhale as the movement is reversed lowering one vertebra at a time. 

Concentrate on keeping the movement slow and controlled. Flatten the rectus abdominis and feel the connection between the lower ribs and the hip bone as well as those between both sides of the rib cage.

Benefits

Develops flat abdominals and a strong core. 

Builds strength, mobility and control in the spinal extensors and stabilisers.

Section Eight: Sequencing and Combinations

Class Structures

The structure of your class will depend upon several factors: 

Fitness level of class participants 

Level of experience 

Time available (is it a 45 minute or 1-hour class?)  Temperature (if the studio is a little cold then more time will be spent on warming up and active sequences so that core body temperature does not drop.

Planning Choreography

By linking postures or exercises together into flowing sequences it is possible to create more challenging choreography.

There are no rules as to which postures should link together. However, it is safe and effective teaching practice to consider the following when planning sequence work.

Muscular and Skeletal Balance

Aim to include a whole body approach during the class and consider a variety of postures that target the front and back of the body. (A mixture of fixed postures and traditional strength and endurance bias conditioning exercises will ensure isometric and isotonic training approaches have been used).

Consider also, a balance of joint actions to avoid excessive stress in one movement plane – postures that include an overall approach in flexion, extension, rotational, lateral and fixed movement.

Fitness and Skill Level

Participant’s ability, fitness and skill level can determine the content and choreographic approach you use and the level you set for your Supple Strength class.

For example, an advanced group can be: 

Given more complex sequences, more demanding choreography. 

Required to perform more strength bias exercises. 

Held in postures for longer time frames. 

Given fewer rest periods. 

Trained to greater degrees of core stability. 

Encouraged to perform larger ranges of movements to improve flexibility. 

Given jumps during transitions in between postures. 

Encouraged to use equipment to progress in fitness and skill.

Beginner participants may experience more frequent fatigue, probably less strength and lower motor skills, therefore it is important to consider the following: 

Less structured or tightly choreographed sequences. 

Adequate repetition to allow practice in postures and mastering techniques during performance. 

More rest, flexibility or relaxation-based sequences included in the class structure. 

Give lots of alternatives and options to cover for needs. 

Use of wall, floor and equipment, e.g. yoga blocks to assist posture and anatomical awareness.

26. Step right

21. Step out with right leg

20. Lower leg into standing

19. Lift right leg into balance

25. Into start position

24. Lift up

22. Into triangle pose 23. Hold triangle pose for 4 breaths

Choreography by: Brigitte Wrenn.

The sequence is repeated, leading with the opposite leg from the quad stretch. This will ensure the work is balanced on both sides of the body. With a more experienced group, the pace could be increased.

This sequence is challenging but can be taught to a mixed ability group as alternatives can be offered. For example, the adapted Sun Salutation can be offered instead of the Astanga influenced combination. The jump into forward bend can easily be left out; individuals with less flexibility or balance can stay in the Quad Stretch rather than developing into the Dancers Pose. The Reciprocal Reach (Warrior 3) can be easily modified to a less challenging balance position. Press-ups can be added to make the sequence more strength biased or adapted by performing a box or ¾ press up.

The instructor should make it clear that individuals should work at his or her own pace and adapt positions if needed.

Section Nine: Use of equipment

Small balls can be utilised in Supple Strength classes, they are often used in Pilates, especially in exercises where alignment of the pelvis is paramount. Using the balls can also make positions more challenging, raising awareness of correct joint positioning and control of the whole body e.g. bridge, sit-ups.

The balls can also be used in the strength sections of the class to make positions less stable and therefore harder to achieve with good technique e.g. press-ups, triceps dips, straight arm plank.

Straps can be incorporated to help those with limited flexibility e.g. standing hamstring stretch, lying hamstring stretch, triceps stretch.

Health and Safety

It is very important to carry out regular health and safety checks on all equipment that is used. Because of the nature of the programme individuals will often supply their own equipment rather than use supplied, shared equipment. If this is the case the teacher must encourage the class participants to check their bands and straps etc. regularly.

Bands and Straps – Adaptations

Standing Hamstring Stretch with Band

Place the band under the foot; hold the ends of the band firmly.

Draw up pelvic floor muscles, engage transversus abdominis, shoulders back and down back and down. Stand tall, lengthen through the crown of the head. 

Raise the foot from the floor, keeping the leg straight, but not locked out at the knee joint. 

The supporting leg should be straight but not locked out, pull up the quadriceps. 

Avoid leaning to one side.

Standing Adductor Stretch with Band

From standing hamstring stretch, open the leg from the hip. 



Take the leg to the side as far as is comfortable. 

Ensure posture is strong, core muscles are engaged and shoulder blades are drawn back and down towards the ribs.  Avoid leaning to the side.

Lying Hamstring Stretch with Band

Lie on the back with knees bent, feet flat on the floor and in line with the hips, spine is neutral. 

The band is under the foot, hold the ends of the band firmly. 

Starting from a position where the knee is bent into the chest, slowly start to straighten the leg. 

Ensure the spine stays neutral by keeping the pelvic floor and transverses engaged. 

Try to down the leg a little closer to the body without changing the position of the back and pelvis.

Lying Adductor Stretch with Band



From lying hamstring stretch, holding the ends of the band firmly in one hand. 

Take the opposite arm out to the side to help counterbalance the weight of the leg moving to the side. 

Ensure the pelvis stays in place by keeping the core muscles engaged. 

Slowly take the leg to the side keeping the spine in neutral.

Quad Stretch with Band

Dancers Pose with Band

Place the band firmly over the front of the foot; hold the ends of the band firmly. 



Draw the foot up towards the bottom. 

Ensure the spine stays neutral; the supporting leg is straight but not locked out at the knee joint. 

Draw the shoulder blades back towards the waist, the arms are raised and flexed at the elbow joint. 

Try not to ‘hunch’ the upper back, keep a gap between the ears and shoulders

Starting from standing quadriceps stretch, draw the foot away from the bottom, creating space between the heel and the glutes. 

Lean forward with the upper body, taking care not to force the lumbar spine into an uncomfortable position.

Standing Triceps Stretch with Band

Hold the band firmly, raise the arm behind the head, and allow the band to drop down the back. 



Take hold of the other band at a comfortable length – the stretch can be assisted by shortening the band. 

Ensure the spine stays in neutral, the neck stays long and shoulders do not lift towards the ears.

Seated Triceps Stretch with Band

As standing triceps stretch but sitting on the floor, legs crossed or out in front. 

Ensure the back stays straight and the weight is evenly distributed on the sitting bones.

Standing Chest Stretch

Hold the band firmly behind the back. 

Ensure the spine stays in neutral, the neck stays long and the shoulder blades draw down towards the waist. 

Inhale, exhale, and lift the band away from the body to increase the stretch.

Seated Chest Stretch with Band

As standing chest stretch but sitting on the floor, legs crossed or out in front. 

Ensure the back stays straight and the weight is evenly distributed on the sitting bones. 

To increase the stretch, shorten the band. 

To work the shoulder stabilizers, lift and lower the band.

Chest Stretch with Forward Flexion

As standing chest stretch, keep the band close to the body. 

Flex forwards from the hips, ensuring the pelvic floor and transversus abdominis are engaged to stabilise and protect the back during forward flexion. 

Move the band away from the body, aiming to take the arms towards the ceiling.

The band can also be used to progress exercises by adding resistance. The following exercise is an example of this.

Side Leg Raise with Band

Lie on the side of the body, stacking the hips on top of each other, the head is relaxed, supported by the arm. The spine is in neutral, the neck stays long, the shoulder blades are drawn back and down 

Draw up the pelvic floor muscles and engage the transversus abdominis, think of firing the muscles which run between both sides of the rib cage and the lower ribs and hip bones. Using the muscles will balance the body in this unstable and challenging position. 

Lift the top leg, lift the bottom leg to meet it. Exhale and slowly lower both legs together. 6 – 8 reps each leg.

V Sit with Ball

As for ‘V’ sit, the ball is placed just above the knees. 

Using the ball increases body awareness and adds a bit more work for the adductors, as they need to contract to keep the ball in place.

Bridge with Ball

As for the bridge, the ball is placed between the knees. 

Using the ball increases body awareness and adds a bit more work for the adductors. 

Adding leg raises to this posture assists individuals in keeping the alignment of the pelvis, knees, shoulders and hips.

T Stand with Ball

As for T Stand, place the ball under the supporting hand. Using the ball de-stabilizes the position; the whole body is challenged to hold the position.

Section Ten: Evaluating the exercise

There are many stretches, exercises, postures and sequences that can be included in a Supple Strength class – instructors can evaluate these by using the following principles:

Momentum –the execution and speed of the performance of an exercise can greatly affect its safety. The exercises in a Supple Strength class are to be performed with control. This applies to getting into and out of poses as well as the actual stretches and MSE exercises.

Alignment – This class particularly concentrates on joint alignment and body awareness. Keeping the skeleton in alignment can minimise the forces and stresses of an exercise. Analyse postures by checking the joint alignment and position for safety.

Stability – Check that all the exercises, postures and sequences are performed from a stable base. Instability is potentially dangerous as it inevitably leads to poor technique.

Effective – In any exercise, consideration needs to be given to the distance of the weight resistance from the joint (pivot). A long lever will increase the exercise intensity, this could make it more effective or too hard. Alternatives and adaptations need to be offered for different fitness levels.

In order to truly decide if an exercise is effective, the aim of the exercise must be established. The teacher must have a firm idea of what they want to achieve and have a sound understanding of the muscle groups and the joints involved.

Many exercises can be incorporated into a Supple Strength class. Ideas from yoga and Pilates can complement the programme, however, they must be evaluated for safety, effectiveness and relevant teaching points.

Appendices

Further Reading

Anatomy of Core Stability – Hollis Lance Liebman

Teaching Yoga (Essential Foundations and Techniques) – Mark Stephens

Further Training

www.ymcafit.org.uk  YMCA Level 3 Diploma in Teaching Yoga (Practitioner)

STOTT Pilates Courses

Core Stability

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