Hundred is one of the most traditional pilates moves ,and one that you’ll almost every time do in your pilates class. It is primarily a breathing exercise with a high focus on longer inhalation and exhalation. However we, the pilates teachers, use it as a lying warmup and therefore there’s a big element of core work in it. It oxygenates the blood, warms up shoulders and hips, and of course challenges abdominals. Your heart rate elevates, and you will feel warmer in the body overall.
Main Benefits
The main benefits of doing the Pilates Hundred are awareness on breathing patterns, improved core strength and increased spinal stability. It teaches you how to breathe comfortably deeper and connect the breath to the movement. It helps strengthen your hip flexors and abdominals in conjunction with each other. Strengthening your core helps to improve your balance and stability which can help prevent injuries from occurring. It can also help reduce lower back pain as it strengthens the muscles in the lower back region. Raising stamina and stability in the shoulder girdle and upper back helps to reduce fatigue as it takes pressure off of your spine and neck muscles.
Contraindications
Before attempting the Pilates Hundred, it is important to be aware of any contraindications that could make this exercise unsuitable for you. These include pregnancy, injuries to neck or lower back, and certain medical conditions. Discuss your condition with your trusted qualified Pilates teacher and they should be able to advise you on suitable modifications or alternative exercises. Our body needs to move but it has to be the right move to progress us in our practice not to harm us and leave us in pain.
How is it done
Lie supine (on the back), neutral spine, with legs bent. Then bring legs into a tabletop and lift arms level with the floor.
Bring upper body into flexion by lifting head, neck and shoulders. Start pulsing arms strongly as you inhale for 5 counts and exhale for 5 counts. For the intro level you can use a support for upper body as the image below. Go without the support when you feel stronger.
Finally straighten the legs on a low diagonal line to reach the full expression of this move.
With attention to alignments and consistency in your practice you can soon perform a beautiful expression of Hundred with full stability and connection. If you need more instructions and see a video of me doing the pilates Hundred and talking you through the details go the link below. (Beginner 5 video)
Final thoughts
In conclusion, the Pilates Hundred is an excellent exercise for Pilates followers looking to increase their core strength and postural awareness. It is important to ensure that you perform the exercise correctly in order to reap its full benefits and to ensure that you do not do anything that could exacerbate any existing conditions or injuries. If so far you thought it’s impossible to work cardio while lying on the back, well it’s time to try the Hundred 😉
Keep moving
Be kind to yourself and each other
Niloo
xo
