What is The Hundred?
The Hundred is one of the most recognizable exercises in classical Pilates and the first movement in the traditional order established by Joseph Pilates in his book Return to Life Through Contrology. It serves as an effective warm-up that prepares both the body and mind for the rest of the workout.
The exercise combines controlled abdominal engagement, rhythmic arm pumping, and coordinated breathing to increase circulation, activate the core, and establish proper Pilates technique. Because it emphasizes concentration, precision, control, breathing, centering, and flowing movement, The Hundred is often considered an introduction to all six Pilates principles.
Although it appears simple, The Hundred can be surprisingly challenging. The exercise can be modified for beginners or progressed for experienced practitioners, making it suitable for a wide range of fitness levels.
Video
Video demonstration coming soon.
Instructions
Please read both the ideal exercise instructions and the modifications before attempting this exercise. If you have an injury, medical condition, or experience pain, consult your physician before beginning a new exercise program.
If you are cleared for exercise, begin with the modified versions and progress gradually as your strength and control improve. If you have any questions, please do not hesitate to contact me.
These instructions, photos, and videos are provided for educational purposes only and are intended primarily as a resource for my clients to reference their exercise homework between sessions. This page is not intended as a substitute for professional instruction or individualized exercise programming. By using this resource, you assume responsibility for your participation and do so at your own risk.
Ideal Exercise
- Lie on your back with your legs straight and your arms resting alongside your body.
- Lift your legs off the mat.
- Beginner: Legs at 90 degrees (perpendicular to the floor)
- Intermediate: Legs at approximately 45 degrees
- Advanced: Legs about 2 inches above the mat
- Choose the leg position that allows you to maintain a neutral pelvis and strong abdominal support.
- Curl your head and shoulders off the mat while keeping your gaze toward your abdominals.
- Reach your arms long alongside your body, hovering just above your hips.
- Begin pumping your arms up and down approximately 6-8 inches.
- Inhale slowly and evenly for five arm pumps.
- Exhale slowly and evenly for five arm pumps. Avoid rapid or forceful “Lamaze-style” breathing.
- Complete ten breathing cycles for a total of one hundred arm pumps.
Modifications
- Bend your knees with your feet on the mat.
- Lift your legs into tabletop position.
- Place your legs in a diamond position.
- Keep your head and shoulders resting on the mat.
- Reduce the range of motion of the arm pumps if needed.
Variations and Progressions
- Place a Magic Circle between the knees.
- Place a Magic Circle between the ankles.
- Hold a Magic Circle between the hands while performing leg beats.
- Change the breathing pattern to inhale for four counts and exhale for six counts.
- Lower the legs closer to the mat while maintaining proper spinal alignment.
Common Mistakes
Some of the most common mistakes during The Hundred include:
- Holding your breath instead of maintaining a steady breathing rhythm.
- Pumping the arms from the shoulders instead of moving them from the upper back.
- Pulling on the neck or lifting the chin too high.
- Allowing the lower back to arch away from the mat.
- Lowering the legs farther than your core strength can support.
- Performing the movement too quickly instead of maintaining smooth, controlled motion.
Remember that proper technique is more important than achieving the lowest leg position. If your lower back lifts off the mat, raise your legs or choose one of the modifications.
Benefits of The Hundred
The Hundred offers numerous benefits for both beginners and experienced Pilates practitioners, including:
- Activates the deep abdominal muscles and core stabilizers.
- Improves breathing coordination and lung capacity.
- Increases circulation and gently warms the body before exercise.
- Enhances core endurance rather than maximal strength.
- Reinforces proper Pilates breathing techniques.
- Develops concentration, precision, and body awareness.
- Helps establish the mind-body connection that carries throughout the remainder of the Pilates workout.