Pilates 100s Exercises

Series Summary

Pilates was developed in the by Joseph Pilates in the early nineteen hundreds. He had studied many different exercise forms and began to create his own form and technique. Joseph Pilates once said, "A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion." Detained during WW1 for being a German in England he taught other detainees the basis of what would become known as Pilates. He went on to develop an entire system of exercise that would improve body strength and flexibility and engage the mind.

In this series of videos our expert will take us through some advanced Pilates exercises. Learn various exercises such as the “100’s” which will work the abdominals as you lie on your stomach and lift the legs and head putting the tension on that mid-section. Also learn exercises like the “double leg stretch” which will strengthen you abdominal muscles and lower back. Watch this series for these exercises and many others that will improve your strength and flexibility.

Video Transcript

"Hi, I’m Susan Perry from Sweat by Design. I’m here to show you how to put a little zip into your mat pilates workout. I want to reinforce please do not do these unless you have a basic understanding of the basic mat routine. We’ll start with the 100, with the nine inch ball, I’m also using a 45cm but you can also use a 55cm ball but this one will go to put between the ankles to engage some more inner thigh. With the 100’s you’re going to start, you’re going to put the ball between the ankles you’re going to extend your legs to 45 degrees engage your abs navel to spine the arms are straight you’re going to start pumping your arms inhale for five exhale for five. If you can keep that connection in your abs you can lower your legs just a little bit more but as soon as you feel this go you’ve got to bring your legs back up because this is the most important part of this. Five breathes in, five breathes out. You are going to do that ten times hence the 100. The arms should be long the movement comes from the shoulder. And one more time. Bring your knees into your chest take the ball bring your feet down to the ground and relax."