Pilates Exercise: The Hundred

The hundred is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.

The hundred is a mat exercise often used as a dynamic warm-up for the abdominals and lungs. It requires that you coordinate your breathing while raising your legs to a vertical position and waving or pulsing your arms up and down in small motions.

What You’ll Need: A Pilates mat or a cushioned place to lie on the floor.

Level: Beginner.

Emphasis: Strength.

Time Required: 5 minutes.

Here’s how:

1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.

2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tightly throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.

3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.

4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.

5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.

6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.

7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.

Tip: Draw your stomach into your spine. Use the energy of the arms and hips reaching in opposition to take pressure out of the quadriceps muscles (thighs).

Modification: For lower back pain, keep the legs slightly bent or legs bent at a 90-degree angle. For neck pain, keep the head on the mat or use a cushion.

Advanced Challenge: As your abdominal muscles grow stronger, try to lower your legs as you keep them straight. You may also add more repetitions up to 200.

Transition: Bend your knees to your chest. Then lie flat on your back with your legs straight on the ground for the Roll Up.

See the video below for a visual demonstration.