The Hundred

The Hundred is an iconic Pilates exercise that strengthens the core muscles and improves breathing. The exercise focuses on the abdominal and back muscles, while helping to increase blood flow and warm up the body for further training.

Correct execution

How to do The Hundred correctly:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your head, shoulders and arms off the mat and stretch your arms along the side of your body.
3. Straighten your legs at a 45-degree angle, or keep them bent if you're a beginner.
4. Quickly pump your arms up and down while breathing in for 5 seconds and out for 5 seconds.
5. Repeat this until you reach 100 arm movements, divided into 10 inhalations and exhalations.

Common mistakes

Avoid these mistakes to ensure proper execution:

• Raising the shoulders: Keep the shoulders down and relaxed, do not pull them towards the ears.
• Lower back curvature: Make sure to keep your lower back flat against the mat to properly activate your core.
• For rapid breathing: Keep your breathing controlled and even throughout the exercise.

Video Demonstrations

These videos provide a detailed look at The Hundred and variations:

Modifications and variants

Adapt the exercise to your level:

• Beginners: Keep knees bent and feet higher for less strain on the lower back.
• Advanced: Lower your legs closer to the floor without losing control of your core.

Number of repetitions and sets

The Hundred involves 100 arm movements divided into 10 sets of 10, with controlled breathing throughout the exercise.

Breathing technique

Inhale for 5 seconds while pumping your arms, and exhale for 5 seconds. Repeat this for a total of 100 pumps.