How to do a Pilates hundreds exercise
The Hundred is a classic Pilates exercise which challenges our lumbo-pelvic control and our abdominal muscle strength and endurance. The exercise is named after the hundred beats of your arms made whilst maintaining your leg and head position. This is a dynamic exercise which coordinates our breathing with the movement of our arms.
This is a challenging exercise, but it can also be easily modified so you can work at a level that you feel comfortable with. See our video demonstrating the various levels and progressions with this exercise.
Video: How to do a Pilates hundreds exercise
Hundreds exercise levels
Single table-top
Lying on your back with your knees bent. Inhale to prepare and then as you exhale lift one leg into a single tabletop position. Hold this position with your leg. With your arms down by your side pulse your arms up and down in a small movement. Inhale for 5 arm movement and exhale for 5 arm movements. On the 5th breath out lower your leg down and repeat on the opposite side.
Double table-top
Lying on your back with your knees bent. Inhale to prepare and then as you exhale lift one leg into a tabletop position, inhale to hold and as you exhale again lift the other leg into tabletop position so both legs are lifted. With your arm down by your side pulse your arms up and down in a small movement. Inhale for 5 arm movement and exhale for 5 arm movements for up to 100 arm movements. Then lower your legs one at a time back onto the mat.
Double table-top and abdominal prep
Bring your legs into a double tabletop position as explained above. Inhale to prepare and as you exhale lengthen through your neck and glide your shoulder blades and ribcage downwards lifting the upper body into an abdominal prep position. Maintaining this position with your arms down by your side pulse your arms up and down in a small movement. Inhale for 5 arm movement and exhale for 5 arm movements for up to 100 arm movements. Then as you exhale lower your upper body and your legs one at a time back onto the mat.
Legs extended with abdominal prep
Bring your legs into a double tabletop position as explained above. Inhale to prepare and as you exhale lengthen through your neck and glide your shoulder blades and ribcage downwards lifting the upper body into an abdominal prep position. At the same time extend you’re your legs forwards and upwards on a slight diagonal. Maintaining this position with your arms down by your side pulse your arms up and down in a small movement. Inhale for 5 arm movement and exhale for 5 arm movements for up to 100 arm movements. Then as you exhale lower your upper body and your legs one at a time back onto the mat.
Top tips
- Watch for over activity of your rectus abdominis muscle indicated by doming of your tummy.
- Watch for over activity of your neck muscles
- Aim to maintain a neutral position of your pelvis throughout the movement
- Glue your knees and feet together when your legs are in a double tabletop position
- Watch for your knees coming towards your chest – try and keep them in a right ankle position.
Variations
- Change your hand position for example 5 arm pulses with palms facing down and then 5 pulses with palms facing up.
- Increase the challenge by using weights in your hands
- Support your legs using a gym ball under your legs in tabletop position.
Avoid doing this exercise if:
- You have acute low back pain or Sacroiliac joint pain
- Ante natal
- Acute neck pain
- Diastasis recti postnatal
The one leg stretch exercise is designed to challenge the body’s lumbo-pelvic control with leg movement, which is closely related to walking. This exercise also engages the body’s anterior oblique sling (consisting of the internal and external oblique muscles) which is important to maintain stability at the pelvis on activities such as walking.
Adding the abdominal prep position to this movement also helps to build the strength and endurance of the abdominal muscles through a sustained contraction. The progression of this exercise involves reciprocal leg movement which challenges a high level of lumbo-pelvic control, which is important for runners and sportspeople.