Hundred
What is the Hundred?
The Hundred is a fundamental Pilates move that gets its name from the length of time -- 100 beats, or ten sets of ten repetitions -- that you hold the pose. It is a full-body movement that’s particularly engaging for the core and abdominal muscles.
How do you do the Hundred?
Stap 1
Lie on your back with your knees bent and in the air, parallel to the floor. Your arms should lie on the mat, palms facing downward.
Stap 2
Exhale and extend your legs out to 45 degrees while lifting your head and shoulder blades off the mat. Your arms should slightly hover above from the mat.
Stap 3
Pump your arms and inhale for five beats. Exhale for five beats and continue pumping your arms.
Stap 4
Lower your legs as much as you can while keeping your abdominals engaged and pulled in. Continue the ten-breath repetition of arm pumps until you have completed it ten times.
How do you modify the Hundred?
Hundred for Prenatal
Hundred for Beginners
Advanced Hundred
Hundred for Weak Shoulders
Hundred for Tight Hips
What are the benefits of the Hundred?
Core Strength
Full-body Strength
Cardio
Mening van de expert
The hundred warms the body up from the inside out and increases breath awareness and blood circulation.