The Hundred
Category: Home PilatesTarget: absBody part: waistEquipment: body weightLevel: beginner
The hundred is a foundational Pilates bodyweight exercise targeting the abdominal muscles. It involves a rhythmic arm-pumping motion while holding a curl-up position, combining core strengthening with breath control for 100 total pulses.
How to do it
- Lie flat on your back with your knees bent at a 90-degree angle and your feet lifted off the mat.
- Lift your head, neck, and shoulders off the mat, extending your arms long by your sides.
- Pump your arms up and down in small, controlled pulses.
- Inhale for 5 pumps and exhale for 5 pumps, completing 10 full breath cycles for a total of 100 pumps.
- Keep your core engaged and your lower back pressed to the mat throughout.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders.
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