How to Do the "Hundred" Exercise in Pilates

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This low-intensity exercise warms up your body and helps to increase strength of the abdominal muscles.

Method 1
Getting in the Starting Position

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    Lie down on your back on the pilates mat. Keep your hands completely extended by your side and your hands face down on the mat flexed towards the bottom of the mat.
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    Bend your knees and keep your feet flat on the floor, with your toes pointed towards the bottom of the mat.

Method 2
Performing the Exercise

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    While inhaling, lift your right knee so it is bent above your hips, parallel with the mat.
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    Exhaling, lift your left knee so it is parallel with your right knee.
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    Exhale, lifting your upper body by flexing your upper spine. Elevate your arms 2 to 3 inches (5.1 to 7.6 cm) off the mat.
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    Move your arms up and down for 5 seconds. Exhale and repeat the pulsing of the arms for the desired number of repetitions.

Method 3
Advanced Version

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    Once the final position has been reached with both legs elevated, extend them until they are straight in the air and in a 45 degree angle with your body. Then, continue to pulse your fingers as detailed in the instructions.

Method 4
Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 2 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your upper back, abdominals and legs.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates