How to Do the "Hundred" Exercise in Pilates

Pilates is similar to yoga in that it focuses on mental and physical fitness, but it requires a bit more strength training than traditional yoga. The Hundred is a basic exercise in this discipline. If you're new to Pilates, work on the Hundred first with these steps.

Difficulty: Moderate

Instructions

1. Lie on your back with your knees bent and feet flat on the floor or mat. Your arms should be along your side. Don't arch your back or lie in an awkward position.

2. Pull your knees to your chest. Your feet should be tucked under and the lower portion of your leg should be parallel with the floor. Inhale and exhale slowly several times. Allow your body to relax each time you breathe. Keep your abdominal muscles tight.

3. Lift your neck and pull your head in so that you are looking slightly toward your tummy. Keep your navel pulled into your spine. Your spine should remain straight.

4. Lift your arms from the floor, but only as far as is comfortable. For most beginners, that may be only a few inches. Move your arms up and down in a flapping motion. Keep the movements even and the arms straight. Do as many repetitions as is comfortable, usually 5 to 10 for beginners.

5. Return to the starting position. Rest and repeat 4 times. As you become more advanced, increase your arm movement repetitions or the entire exercise.

Tips & Warnings

• Start out slowly. Perfect the Hundred before you move to other, more difficult exercises.
• You can add to the Hundred as you get more comfortable with the position. Moving your legs lower or straightening them, raising your arms higher and tucking your head in more can increase the difficulty of the exercise.

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