How to Do the 100's Pilates Exercise

The Hundred is an important Pilates exercise that warms up the body, facilitates improved breathing and abdominal strength while getting your blood circulating. At first glance, the Pilates Hundred looks effortless but if done correctly is a very challenging core exercise. As with all Pilates exercises, modifications can be made to accommodate beginners so grab your mat and get ready to do the Hundred!

Things You'll Need

• Pilates mat

Instructions

How to do the Pilates Hundred

1. 

   Lie on your back. If you are a beginner, start with feet flat on the floor and knees bent. If you are looking for a more challenging exercise, raise your legs to an angle that is comfortable for you. In the Pilates Hundred, the closer your legs are to the floor, the more challenging the exercise becomes. Your arms should extend flat on the mat, close to your sides.

2. Inhaling, engage your abdominal muscles by pulling your belly button into your spine. Keeping your abdominal muscles intact, exhale and lift your head, shoulders and arms off the mat, eyes focusing on your abdominals. Your arms should be even with your shoulders and palms should face down. Your neck should be comfortable and the lower part of your shoulder blades should still be touching the mat.

3. Keeping your core engaged, INHALE for five counts while pumping your arms in a short up and down motion vigorously five times. Your arms should be six to 10 inches off the mat throughout the exercise.

4. Continuing to engage your core, EXHALE for five counts while pumping your arms in a short up and down vigorous motion five times.

5. Repeat steps 3 and 4 a total of nine more times, concentrating on keeping every part of your body still except your arms.

6. After completing step 5, bend your knees to your chest; place your feet on the mat and lower your shoulders, head and neck to starting position. Congratulations, you have just completed the Pilates Hundred!

Tips & Warnings

• It is important to keep your abdominal muscles engaged for the entire exercise in order to get the slim and tight mid-section that you want.

• Those with neck or back injuries should consult a physician before performing this excercise.

Resources

• Pilates Digest