The Hundred is a quintessential Pilates exercise and the first one in the classical order written by Joseph Pilates in his book “Return to Life Through Contrology”. It is an excellent warm-up exercise that embodies the 6 Pilates principles. The vigorous pumping of the arms combined with the coordinated breathing heats up the body and draws one’s connection to their center. It is the perfect opener to set the mood for one’s workout.
Instructions
Please read both the ideal exercise and the modifications before attempting anything. If you have an injury and/or any pain issues it is strongly advised to consult with your doctor before starting a new exercise routine. If approved for exercise please use the modified versions. If you have any questions at all, please do not hesitate to send me an email.
These instructions, photos, and video are intended for educational purposes only. I share these with my clients so they can remember their “exercise homework”. This page is not intended for use by people who have not taken my lessons. If you use this resource page you are doing so at your own risk.
Ideal
- Lie on your back with straight legs, arms along your side
- Lift your legs off the mat
- Beginners – 90 degrees (perpendicular to the floor/ceiling)
- Intermediate – 45 degrees
- Advanced – 2″ off the floor
- Vary depending on levels and how your body feels
- Curl your head off the mat and look at your abdominals
- Lift your arms above your hip bones, keeping them straight and reaching long
- INHALE SLOWLY and EVENLY, do not make percussive sounds
- Begin pumping the arms up and down in a range of 6-8″
- Inhale for 5 counts of arm pumps
- EXHALE SLOWLY and EVENLY, do not do Lamaze breathing!
- Exhale for 5 counts of arm pumps
- Ten cycles of the 5 count inhales and 5 count exhales totals 100 counts of breathing and arm pumping
Modifications
- Bent legs on floor
- Table top legs
- Diamond shaped legs
- Head on mat
Variations/Progressions
- Magic Circle between knees
- Magic Circle between ankles
- Magic Circle in hands, beat legs for counts
- Change breathing INHALE 4 counts, EXHALE 6 counts
Video
Link to my Vimeo video coming soon…