How to Do Pilates 100s Exercises

Pilates is a great way to build strength and make your entire body feel long and lean. The 100s exercise is a basic Pilates move that will help strengthen your core muscles and allow you to move onto more advanced Pilates exercises.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Pilates mat

1. Lower yourself carefully to a seated position on the floor or mat, if you are using one.

2. Lie on your back, with your shoulders down and your arms at your sides. Your palms should be facing down and your arms should be fully extended.

3. Point your toes and bring your knees in toward your chest.

4. Raise your head and shoulders off the floor slightly. Keep your chin tucked toward your chest as you raise your head.

5. Lift both arms off the floor at the same time, and pump them up and down. It should look as though you are pressing down into the floor. At the height of the movement, your arms should be about 4 inches from the floor. At the lowest point, your arms should be about 2 inches from the floor.

6. Count to five as you inhale, and count to five again as you exhale. The total 10-breath cycle counts as one repetition.

7. Repeat the exercise 10 times, for a total of 100 breaths.

Tips & Warnings

• For a more advanced version of the Pilates 100s exercise, extend your legs straight out at a 45-degree angle to the floor as you pump your arms up and down. Be sure to keep your lower back against the mat when your legs are extended to avoid muscle strain or injury.
• Always consult your health care provider before beginning any type of exercise routine.

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