The Hundred is one of Pilates’ most iconic exercises — and for good reason. It’s a powerful way to warm up the body, activate your deep abdominal muscles, and connect breath with movement. By starting your practice with The Hundred, you prepare your mind and body for the rest of your session with energy and focus.
How to Perform The Hundred
- Starting Position:
Lie on your back with knees bent and feet flat on the mat, hip-distance apart. Take a deep breath to center yourself. - Engage the Core:
Exhale as you draw your abdominals in and up, imprinting your lower back gently into the mat. - Lift to Position:
Raise your head, neck, and shoulders off the mat while extending your arms long by your sides. Float your legs up to tabletop position (knees over hips, shins parallel to the floor). - Pump the Arms:
Begin to pulse your arms up and down about 6–8 inches, keeping them strong and straight. Inhale for five counts and exhale for five counts, maintaining rhythm and control. - Breathe for 100 Counts:
Continue for 10 breath cycles (that’s 100 arm pumps). Keep your abdominals engaged and your neck relaxed throughout. - To Modify:
Lower your head and feet to the mat if you need support. You can gradually build strength before extending the legs fully.
Why The Hundred Works
The Hundred increases circulation, builds heat, and strengthens your deep stabilizers — the transversus abdominis and pelvic floor — which are essential for good posture and injury prevention. It’s a full-body wake-up call that reminds you to move with intention.
Bourne Pilates & Fitness
1164 Monte Vista Ave, Suite 2, Upland, CA 91786
(909) 559-9713
www.bournepilates.com
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