The Hundred

The Hundred is a classic Pilates exercise that focuses on strengthening the core, improving stability and increasing endurance in the abdominal and back muscles. The name refers to the 100 pumps that you do with your arms during the exercise. This exercise is ideal for those who want to activate their core and build strength through controlled movement.

How to do The Hundred

Follow these steps to do The Hundred correctly:

  1. Lie on your back with your knees bent and your feet flat on the floor. Breathe deeply and activate your core.
  2. Pull your chin slightly in towards your chest and lift your head and shoulders off the floor while straightening your arms along your body.
  3. Extend your legs at a 45-degree angle (for an easier variation, keep your knees bent).
  4. Start pumping your arms up and down in small, quick movements as you inhale for a count of five, then exhale for a count of five.
  5. Continue the pumps until you reach 100 counts while keeping the core engaged and the neck relaxed.

Remember that the movements must be controlled and the arms must be kept active throughout the exercise. The goal is to keep the stomach engaged without straining the lower back or neck.

Typical mistakes of The Hundred

Be aware of these common mistakes to ensure proper execution of The Hundred:

  • Tense neck: Many people tense their neck too much during the exercise, which can lead to discomfort. Make sure to keep your neck relaxed and focus on activating your core.
  • Arches in the lower back: If the lower back lifts off the floor, it may mean that the core is not sufficiently engaged. Try to lower your legs a little if this happens and focus on pressing your back towards the floor.
  • Fast arm movements: The arms must move quickly but in a controlled manner. Avoid swinging them uncontrollably to maintain form and stability.

Modifications and Variations

Try these mods to make The Hundred accessible to all levels:

  • Beginner-friendly variation: Keep your knees bent instead of extending your legs. This reduces the pressure on the lower back and makes the exercise easier.
  • Advanced variation: If you want to increase the intensity, you can lower the legs a little closer to the floor (but not all the way down) while keeping the core engaged.

Repetitions and sets

The Hundred is designed as a single exercise with a focus on the 100 arm-pumps:

  • Aim for 100 counts (5 inhales and 5 exhales for every 10 counts).
  • If you are a beginner, you can start with 50 or 60 counts and increase gradually.

Breathing technique

Breathing is important to get the most out of The Hundred:

Inhale deeply through the nose for five arm-pumps and exhale forcefully through the mouth for the next five. Focus on breathing to support core strength and create a rhythmic movement throughout the exercise.

Video: The Hundred Demonstration

Watch this video for a visual guide to properly performing The Hundred:

Video: Advanced approach to The Hundred

Here is a video showing an advanced variation of The Hundred. This version is performed at a higher intensity and can be useful for those who want a deeper core workout:

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