Pilates warm-up exercise, the Hundred prepares both body and mind for effort. With energetic movement and deep breathing, it stimulates blood circulation and tones the muscles.
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What is the Hundred?
The Hundred, a Pilates ab exercise, focuses on the body’s energy center. Its name (Hundred) comes from the breathing cycle performed during the exercise. You inhale for 5 beats and exhale for 5 beats, making 10 beats, repeated 10 times, which totals 100 beats—hence the name “Hundred.”
How to do the Hundred?
Start by lying on your back, arms extended alongside your body, and shoulders perfectly aligned. Bring your knees toward your chest, bend your legs, and keep your calves parallel to the floor. For the movement, pump your arms 5 times on the inhale and 5 times on the exhale, making 10 beats. The challenge of this Pilates exercise is to gradually extend your legs away from the center of the body. By the final 10th set, your legs will be fully extended.
Keep your abdomen engaged (but not overly tense) for a core-strengthening effect. The neck should be properly curled to avoid straining under the weight of the head.
Why do this Pilates exercise?
The Hundred to stimulate blood circulation
This Pilates exercise activates blood flow, helping to oxygenate and tone all muscles—ideal for preparing your body for more intensive movements.
The Hundred to improve breathing
By engaging your abs, you will breathe deeply and naturally as your rib cage expands. This breathing technique (recommended for all subsequent Pilates exercises) helps relax muscles, relieve stress, and perform movements with precision.
The Hundred to work muscles deeply
The Hundred targets deep muscles, particularly postural muscles responsible for body stability and support.
The Hundred to enhance concentration
In addition to warming up, the Hundred improves focus. This exercise helps you feel and reconnect with the muscles of your body more effectively.