Wall Hundred Pilate
The wall hundred pilate is a classic Pilates core exercise adapted with the feet resting against the wall for guided leg positioning. It targets the abdominal muscles through sustained contraction and rhythmic arm pumping, building core endurance and breath control.
How to do it
- Lie on your back with your feet pressed flat against the wall and legs at a 90-degree angle.
- Lift your head, neck, and shoulders off the floor and extend your arms straight by your sides.
- Pump your arms up and down in small, controlled pulses while breathing in for five counts and out for five counts.
- Continue the pumping motion for 100 counts total, maintaining a stable core throughout.
- Lower your head and legs to the floor to complete the set.
Form cues
- Press your lower back firmly into the floor.
- Keep your chin tucked to avoid neck strain.
- Pump your arms from the shoulder, not the wrist.
- Maintain a steady, rhythmic breath.
- Engage your abs by pulling your belly button to your spine.
Breathing: Inhale deeply through your nose for five arm pumps, then exhale fully through pursed lips for five pumps.
Common mistakes
- Lifting the lower back off the floor, which can cause discomfort.
- Tensing the neck instead of the abs, leading to unnecessary strain.
- Holding your breath, which prevents effective core engagement.
- Moving too fast, which reduces the focus on sustained abdominal control.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2-3 sets x 100 counts, rest 60 s
Lose weight
3 sets x 100 counts, rest 45 s
Build muscle
3 sets x 100 counts, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel neck or lower back pain, stop immediately and rest.
- If you have any history of spinal issues, check with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my neck?
You are likely lifting with your neck instead of your core. Focus on tucking your chin and envisioning your abs doing the heavy lifting.
Does the wall provide support?
Yes, the wall helps stabilize your legs, allowing you to focus entirely on your core engagement and breathing rhythm.
What if I can't reach 100 counts?
That is perfectly fine. Start with 20 or 30 counts and focus on maintaining perfect form, then gradually increase as you get stronger.