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How to Do The Pilates Hundred Exercise: With Video Demonstration

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The Pilates Hundred

The Pilates Hundred is a classical Pilates mat exercise. It is a fundamental exercise that I recommend practicing daily to increase your core strength. The Hundred consists of pumping your arms 100 times while your legs are extended, your core is activated, and taking inhale / exhale breaths.

The Pilates Hundred is fully customizable to fit your needs and skill level. You can learn how to do The Pilates Hundred exercise by reading my how-to steps below. I have also included a supplemental video demonstration so you can customize the exercise with beginner, intermediate, advanced, or expert leg progressions!

How to Do The Pilates Hundred Exercise

Begin by lying supine on the mat (flat on your back), with your arms at your side.

Depending on your skill level, legs should be in a tabletop position with knees bent, straight up, lowered, or at a hover above the mat. (Watch my video demonstration below to see examples of each of these leg positions / progressions.)

Draw the abs together and the spine into the mat. Lift your head off the mat by contracting the upper abdominals and reach your arms forward by lifting the shoulders and curling the spine. Your lower back should stay in contact with the mat.

Lift your arms off the mat and begin vigorously pumping up and down by your side. Make sure your fingers, hands and arms are straight inline. Inhale for 5 breath counts in sync with your arm pumping. Then exhale for 5 breath counts in sync with your arm pumping. Immediately continue to repeat this for 10 sets or until you reach 100 arm pumps!

To end the exercise, exhale and slowly release the back to lower yourself to your starting position.

Video Demonstration: The Pilates Hundred Leg Positions and Progressions

The Pilates Hundred exercise is fully customizable to fit your needs and skill level. Begin with the leg position you are most comfortable executing correctly with proper form. Over time, as you practice the hundred and gain strength, challenge yourself by continuing on to the next leg progression! Watch the video below to see all leg positions and progressions demonstrated for you.

Beginner: Tabletop position (knees bent)

Intermediate: Legs straight up (i.e. 90° angle above mat)

Advanced: Legs lowered (i.e. 45° angle above mat)

Expert: Legs at a hover above the mat (i.e. less than 45° angle above mat)

FREE Pilates Class TODAY!

Join me LIVE on Instagram or Facebook for a 30-minute Mat Pilates Class! Develop your mind-body connection, activate your core, improve posture, balance, flexibility, and breath.

Social Media Pilates LIVE

Date: Friday, June 11, 2021

Time: 12:00PM – 12:30PM (CDT)

Where: Instagram Live with @kayla_brugger, or Facebook Live with PILATESBODY by Kayla

Equipment: Exercise Mat, Light Hand Weights (1lb. – 5lb.), Booty Bands

See you there!

How to Do The Pilates Hundred Exercise: With Video Demonstration

The Pilates Hundred