The Pilates Hundred is a foundational mat exercise for building core strength, increasing stamina, and connecting breath with movement. It is often used as a warm-up to circulate blood and activate the body’s deep stabilizing muscles, preparing them for the rest of a workout session. The exercise earned its name because it involves 100 synchronized arm pumps, coordinated with a specific breathing pattern over 10 full breath cycles. Although it has a reputation for being challenging, The Hundred can be modified to suit various fitness levels.
Preparing the Body and Initial Positioning
The exercise begins with the body lying supine on a mat. The initial step involves activating the core muscles by drawing the navel inward toward the spine, keeping the lower back rooted into the mat. This abdominal engagement stabilizes the pelvis and lumbar spine, protecting the lower back from strain before any movement starts.
The upper body is positioned by performing a controlled abdominal curl, lifting the head, neck, and shoulders off the mat until the base of the shoulder blades is just touching the floor. The gaze should be directed toward the abdominal region, which helps maintain the proper cervical curve and prevents neck strain. The arms are then extended long alongside the body, hovering a few inches above the mat with the palms facing downward.
The legs are raised off the floor, commonly to a tabletop position (knees bent at 90 degrees) or extended to a 45-degree angle for a greater challenge. For the traditional version, the legs are fully extended, often in a “Pilates stance” with heels together and toes apart. Stability in the trunk is paramount; the legs should only be positioned as low as possible without allowing the lower back to arch or lift off the floor.
Mastering the Movement and Breath Pattern
Once the starting position is secure, the movement involves a small, controlled pumping motion of the arms. The arms must be kept straight and long, with the movement originating from the shoulders rather than the wrists. This dynamic action engages the upper back and shoulder girdle muscles, contributing to the overall body warm-up.
The signature element of The Hundred is the precise breathing rhythm synchronized with the arm pumps. The pattern involves inhaling for a count of five arm pumps and then exhaling for a count of five arm pumps. This 5-count cycle is repeated ten times to achieve the total of 100 arm pumps.
The breathing should focus on lateral thoracic expansion, directing air into the sides and back of the rib cage, not into the belly. This costal breathing technique is necessary because the abdominal muscles must remain contracted throughout the exercise to stabilize the spine. This coordinated movement and breath work sharpens mental concentration and builds endurance in the core and respiratory muscles.
Adjustments for Support or Increased Intensity
For individuals new to the exercise or experiencing neck or lower back discomfort, several modifications offer support:
- Keep the head and neck resting on the mat, which removes strain while still allowing the core to work.
- Keep the legs bent with feet flat on the floor.
- Maintain the tabletop position, which is less demanding than extended legs.
- Placing a small towel or block under the head can help maintain the curl without straining the neck if the abdominal muscles fatigue.
To increase the intensity, the legs can be lowered closer to the floor, aiming for the 45-degree angle or lower. Lowering the legs increases leverage and forces the abdominal muscles to work harder to prevent the lower back from arching. A further progression involves extending the arms and legs so they are almost parallel to the floor, which increases the demand on the deep core stabilizers.
Prioritize form over the number of repetitions or the difficulty of the variation. If the lower back lifts off the mat or if pain is felt in the neck, the position should be immediately adjusted to a more supportive variation.