How to do the Pilates Hundred Exercise for Beginners (JT)

The Pilates Hundred is a classic Pilates warm up routine. It is called The Hundred because we do 10 cycles of breath (5 counts of inhale and 5 counts of exhale each cycle for 10 cycles). In addition to getting us warmed up, it also helps to train the endurance of the deep core muscles.

1. In starting position, lie on the back, arms by your side, palms facing down.

2. Gently tuck your tailbone under you as you draw your pelvis up and into the spine. This action will imprint your lower back to the mat and provide the stability and support needed to keep your legs raised.

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3. Bend your knees and raise them so that your knees and hips form 90 degrees.

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4. Straighten your legs with knees and heels together with toes pointing to the ceiling.

 

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5. Inhale, gently tuck your chin towards your chest.

6. Exhale, lift your head, neck and shoulder blades off the mat, reaching the arms forward. Think of holding a kiwi fruit under your chin.

7. Inhale rhythmically for 5 beats, keeping the rhythm with arms pulsing up and down with each count. Keep your elbow and wrists locked, initiating the movement from your shoulders.

8. Exhale for 5 beats, maintaining the same position and pulsing of the arms.

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9. Hold the position and continue for 10 breath cycles.

10. Inhale, hold the position.

11. Exhale, return to starting position.