What Is the Hundred Pilates Exercise?

The Pilates exercise program builds strength and stamina through constant movement, controlled breathing and simple transitions between exercises. The Pilates Hundred exercise is a standard warm-up that increases blood circulation and focuses on improved breathing technique in addition to warming up and strengthening the shoulders and the core muscles of the abdomen, lower back and hips. As in all Pilates routines, there are different levels of this exercise to make it challenging for longtime Pilates enthusiasts as well as for beginners. Are you ready? Then let's get started.

  1. Beginners Hundred

    • Lie on the floor with your knees bent and your feet flat on the floor. Inhale and exhale, pressing your back against the floor. Lift your head--keep your neck straight--until the shoulders roll off the floor. Curl the upper body upward until your shoulder blades are just off the floor. Stretch your arms beside your body with your palms flat but raised about 6 inches off the floor. Move the arms in a patting motion at your sides while inhaling for 5 counts and puffing out for for 5 counts. You should be reaching forward and maintaining an aligned spine and tucked-in abdomen. Repeat the inhale-exhale count 9 more times for a total of 100 counts. Hence, the name Pilates Hundred.

    Intermediate Hundred

    • The Intermediate Hundred Pilates exercise body requires the same initial body position as the Beginners Hundred exercise. But then, lift your feet off the floor until your knees are bent at a 90-degree angle with the calves parallel to the floor. Use the same arm movements and breathing techniques.

    Advanced Hundred

    • The Advanced Hundred employs an even more challenging position for the feet and legs. Begin by keeping your knees straight and raising your feet and legs to an angle between 45 and 90 degrees. The remainder of the exercise is the same, but concentrate on making sure the spine is aligned and the abdomen is tucked in.

    Modfications

    • As with nearly any exercise, the Hundred can be modified to match the skill and strength level of every participant, primarily by adjusting the position of the legs. Instead of raising the feet and legs to a 45-degree angle, you might try lifting the heels only 6 to 10 inches off the floor. Or, try bending the knees slightly as you work up to the advanced level.

    Mind and Body Connection

    • The Pilates Hundred doesn't work only one set of muscles at a time. Like many Pilates exercises, the Hundred works the core muscles as well as the shoulders. In addition, an important part of performing the Hundred effectively is concentrating on correct breathing techniques and the positioning of the various body parts. In that way, the Hundred not only gets the body ready for a Pilates routine, but the mind as well.