Daily movement
The Hundred (Pilates)
A foundational Pilates exercise for core endurance, breath control, and deep abdominal engagement.
A foundational Pilates exercise for core endurance, breath control, and deep abdominal engagement.
Classical Pilates (Joseph Pilates) · Joseph Pilates, developed as part of his original Contrology method. · To cultivate sustained abdominal strength, improve trunk stability, and enhance dynamic breath capacity under effort. · Perform 1 set of 100 arm pumps (10 breath cycles).
Why it works
The Hundred engages the transverse abdominis and multifidi, deep stabilizing muscles of the core. The repetitive arm pump action, coordinated with precise breath, facilitates fluid dynamics, improving circulation and oxygen exchange. The sustained contraction helps to build muscular endurance, while the controlled breath pattern can modulate the nervous system, shifting from sympathetic arousal to a more parasympathetic dominant state post-effort, similar to effects seen in rhythmic exercise. The integrated engagement also supports pelvic floor awareness through intra-abdominal pressure regulation during exhalation.
How to practice
Lie supine on a mat, knees bent, feet flat, hip-width apart. Maintain a neutral spine, with a slight natural curve in your lower back.
Inhale, and on exhalation, gently draw your naval towards your spine, lifting your head and shoulders off the mat. Extend your arms long by your sides, palms facing down, hovering a few inches above the mat. Your gaze should be towards your thighs.
If comfortable, extend your legs to a 45-degree angle. The lower the legs, the more challenging the exercise for the abdominal muscles. Ensure your lower back remains stable and imprinted to the mat if legs are fully extended. If your back arches, raise your legs higher.
Begin pumping your arms vigorously up and down in a small, controlled range of motion, about 6-8 inches. Keep your shoulders stable, avoiding shrugging.
Inhale for a count of five arm pumps, then exhale for a count of five arm pumps. Continue this breath pattern for a total of 10 cycles (100 arm pumps).
To finish, bend your knees, place your feet on the mat, and gently lower your head and shoulders down.
Lie supine on a mat, knees bent, feet flat, hip-width apart. Maintain a neutral spine, with a slight natural curve in your lower back.
Inhale, and on exhalation, gently draw your naval towards your spine, lifting your head and shoulders off the mat. Extend your arms long by your sides, palms facing down, hovering a few inches above the mat. Your gaze should be towards your thighs.
If comfortable, extend your legs to a 45-degree angle. The lower the legs, the more challenging the exercise for the abdominal muscles. Ensure your lower back remains stable and imprinted to the mat if legs are fully extended. If your back arches, raise your legs higher.
Begin pumping your arms vigorously up and down in a small, controlled range of motion, about 6-8 inches. Keep your shoulders stable, avoiding shrugging.
Inhale for a count of five arm pumps, then exhale for a count of five arm pumps. Continue this breath pattern for a total of 10 cycles (100 arm pumps).
To finish, bend your knees, place your feet on the mat, and gently lower your head and shoulders down.