Pilates exercises explained
Hundred Table Top
The Hundred Table Top is a modified form of the Pilates exercise Hundred Prep. It promotes not only the strength endurance of the abdominal muscles, but also the coordination ability between leg and arm work, in which one leg is lifted alternately during the pumping movements.
The exercise is a preparatory exercise to the classic Pilates exercise Hundred.
Exercise description
With the exhalation roll up head and shoulders off the mat via the Head Nod. Let the ribs sink, the abdomen becomes flat.
With the inhalation we once again activate the center of the body and with the exhalation we perform 5 small pumping movements with the arms. At the same time lift one leg into table top. The torso remains still.
With an inhalation, perform another 5 pumping movements while simultaneously lowering the leg into the mat in a controlled manner.
Exhaling again lift the other leg simultaneously with the pumping movements and lower it again with the inhalation.
The whole thing is repeated 10 times.
Frequently asked questions
What to do when the neck pulls?
Keep head on the mat.
What to do if I get dizzy?
Reduce repetition and gradually build up slowly.
Pro Tip From Maria
Imagine that under your hands is a small balloon that you want to squeeze while pumping.
Video with the brief explanation of the Pilates exercise Hundred Table Top
Most common errors
Upper body swings along.
Chin too close to the chest.
Pumping motion does not originate from the shoulder girdle, but only from the wrists.
Assistance
What can you do if the exercise is too difficult?
Place one hand on the back of the head and switch halfway through.
Muscle groups
- Transversus
- Multifidus
- Obliquus internus
- Diaphragm Pelvis
- Iliopsoas
- Sternocleidomastoid
- Rectus Abdominis
- Obliquus externus
- Triceps
- Deltoid
- Rectus femoris
Equipment
- Mat
Difficulty
- Medium
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