Hundred

The "Hundred" is a popular exercise in Pilates that targets the core muscles and promotes overall strength and stability. This exercise is typically performed on a mat or a Pilates reformer, but it can also be adapted for home workouts. The "Hundred" gets its name from the goal of performing 100 repetitions of a specific breathing pattern while engaging the abdominal muscles. To perform the "Hundred," you start by lying on your back with your knees bent and feet flat on the floor. Your arms are extended straight by your sides. From here, you lift your head, neck, and shoulders off the mat, engaging your core muscles. Lift your legs off the mat, keeping them bent at a 90-degree angle. The exercise involves pumping your arms up and down while inhaling for a count of five and exhaling for a count of five. The aim is to maintain a steady breathing rhythm while keeping your core engaged and your lower back pressed into the mat. As you progress, you can work on extending your legs out to a straight position, making the exercise more challenging. The "Hundred" is a fantastic exercise for building core strength, improving endurance, and increasing circulation. It targets the rectus abdominis, transverse abdominis, and obliques, while also engaging the hip flexors, glutes, and shoulders. Incorporating the "Hundred" into your fitness routine can help you develop a strong and stable core, which is essential for posture, balance, and overall functional fitness.

Instructions

• Lie down on your back with your knees bent and feet flat on the floor.
• Engage your core by drawing your belly button in towards your spine.
• Extend your arms by your sides, palms facing down.
• Inhale deeply as you lift your head and shoulders off the mat, keeping your neck neutral.
• At the same time, extend your legs to a 45-degree angle, or keep them bent if you are a beginner.
• Begin pumping your arms up and down in small, quick movements as you breathe out for a count of five and in for a count of five.
• Continue the pumping motion until you complete a total of 100 breaths or 10 full breath cycles.
• Remember to maintain proper form and keep your core engaged throughout the exercise.
• To modify the exercise, you can bend your knees or perform fewer breaths as needed.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Maintain a steady and controlled breathing pattern throughout the exercise.
• Focus on the quality of your movement rather than the speed or the number of repetitions.
• Modify the exercise by using props, such as a Pilates ball or a foam roller, to increase or decrease the challenge level.
• Gradually increase the duration of holding the position to intensify the exercise.
• Ensure that your neck and shoulders remain relaxed throughout the exercise.
• When performing the Hundred, keep your lower back pressed into the mat to avoid excessive strain.
• Experiment with different arm positions to target different muscle groups and add variation to your routine.
• Opt for a mat or surface with adequate cushioning to provide support and comfort for your spine.
• Consult with a certified Pilates instructor to ensure proper form and technique during the exercise.