If you have ever taken a Pilates class, most likely you have done The Hundred, and like most people you probably have a love/hate relationship with this exercise. But let’s break it down a bit and see if you ease into more love and a little less hate.

GOAL OF THE EXERCISE:

The Hundred is the first exercise in the Classical Pilates repertoire and is a great abdominal exercise that warms up the body and prepares it to perform the rest of the exercises in the mat repertoire.

BENEFITS:

• Challenges Core Strength and Stability
• Targets and Strengthens Spinal Flexors
• Promotes blood circulation
• Centers the mind and body
• Connects to the Powerhouse
• Warms up the body

EXECUTION:

• Lay on your mat in a supine (on the back) position with knees bent and feet flat on the floor
• Bring your knees into a tabletop position with the knees over the hips, and the shins parallel to the floor.
• Lift your head, looking into your abdominals. Stretch your hands and arms along your side, with your hands palms down and six inches above your abdominals. Extend your legs out to 90 degrees with your feet reaching towards the ceiling.
• Pull your belly button down into your spine, engaging your abdominals.
• Breathe in for 5 counts and out for 5 counts, while pumping your arms 6-8 inches above the thigh with the breath. That’s one full breath or 10 pumps of the arms. Do ten reps to finish for the full Hundred
• To advance this and challenge your core more you can extend the legs out to a 45 degree angle, or as low as you can hold the legs without the back arching. Keep the legs hugging into the centerline of your body.
• Keep the low back lengthened and imprinted into the mat. Be careful that the weight of the legs do not cause the low back to lift or arch away from the mat.

MODIFICATIONS:

• Keep legs in tabletop position or feet flat on floor with knees bent and only lift up head and shoulders. Neck or shoulder issues can keep head and shoulders down or place a block or folded towel under head