Pilates exercises explained

Hundred

The exercise "Hundred" improves the strength endurance of the trunk muscles. The given breathing rhythm promotes oxygen intake and thus gets the circulation going.

Joseph Pilates created this exercise as an introductory exercise in his program. As an optimal preparatory exercise serves the exercise "Hundred pep".

Exercise description

In the supine position with legs up, we start with the Head Nod. Then lift the head, torso and arms with the exhalation into the Ab Prep.

In the inhalation we activate the center of the body and with the next exhalation we lift the legs into Table Top.

With the inhalation we deepen the activation of the abdominal muscles and then on the exhalation we perform 5 small pumping movements with the arms and at the same time stretch the legs away from the body. Elbows and wrists remain straight, the torso absolutely stable.

Again perform 5 pumping movements on the inhale while bringing the legs back into Table Top.

The whole thing is repeated 10 times.

Finally, with legs extended, lift the head and shoulder girdle slightly higher on the inhalation and roll to the starting position on the exhalation.

Frequently asked questions

What to do for neck pain?

Reduce the pumping movement to 50.
Support head with one hand.
Put your head down and still keep moving - paying attention to this,
that the legs do not go too deep.

Pro Tip From Maria

Always keep your eyes on your legs. This makes the neck muscles not tense so easily. Imagine that you are pressing against a balloon with your hands during the pumping motion and keep your shoulder girdle still.