Warming Up for the Hundred Pilates Exercise

Series Summary

Pilates are more popular than ever. The exercise system invented by Joseph Pilates was created to strengthen core muscle groups and maintain flexibility. Pilates can be done by almost anyone of any age and fitness level because it very low impact and builds muscle gradually. This fact has made pilates an increasingly popular form of exercise over the last ten years. In fact, there are over 14,000 pilates instructors in the United States and it is estimated that 11 million people practice the exercises on a regular basis.

In this free video series our expert pilates instructor will teach you how to do beginning mat work pilates exercises. You will learn how to prepare and do exercises like the rollup, one leg circles, double leg lifts and the forward spine stretch. You will also get tips and advice on how to do swan pilates exercises, side line kicks and the teaser exercises. If you are looking for a fun and core strengthening exercise routine, let our expert pep up your workout with this pilates exercise video series.

Video Transcript

"We'll be teaching you the "hundred". The goal of this exercise is to basically warm up for the rest of the work, increase the circulation, and it ties your breath with the motion. It also increases strength in the abdominals and general stability. So first we're just going to set up and then warm up, and then we'll do the entire exercise. So the set up is lying down on the floor, knees are going to be bent, feet underneath you. And spine long on the mat. We don't need to worry about a tilt. We're going to actually take the back up off the floor, and press the arms firmly onto the floor. Lengthen out the back of your neck. And to prepare, that?s the set up. To prepare for this exercise we're going to warm up just a little bit on the neck and the abdominals. So take a deep breath in. On your exhale, think about flattening down through your belly. Pulling your ribs in together, exhaling deeply. Trying not to move the bones of your body, just the guts of your body. Your muscles and your skin, and pulling everything down and into the floor. But not moving the pelvis. Take another deep breath in, and as you exhale, sink everything down. And this time lift your chin to your chest and your nose towards your navel. Look long. Reach your arms long, take a deep breath in, exhale again, sinking ribs down and reaching the arms long. Take another deep breath, exhale, reach the arms longer, and then inhale and release. And let go. Now we're just going to do that one more time. Take a deep breath in, exhale; curl your chin to your chest. Reach your arms long and flatten your belly down and into the mat, trying not to tilt your pelvis. Take another deep breath and exhale, flatten that belly, reaching the arms even longer, keeping the neck long. And then inhale and reach down. And that?s how we prepare for the 'hundred'."