Exercise #1424


2 mins - Exercise


Muscle Focus: Abdominals and muscles of respiration.

Objective: Strengthen abdominals, stabilize Powerhouse, and increase breath control.

Start Position: Lie flat on the Mat with legs together. Exhale as you curl your head and shoulders up, lift and hover arms off the Mat, and float both legs off the Mat to desired height.

Movement: Begin to pump your arms. Inhale for five arm pumps and exhale for five arm pumps.

Precautions: The abdominals stay drawn into the Mat, keeping the back flat and stable on the Mat. The neck stays in line with the spine as one unit.
What You'll Need: Mat

About This Video

Jan 01, 2011
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Today we're looking at the Hundred. This is one of the first exercises you do in Pilates mat work. It's one of the signature exercises of Pilates, and you'll almost always find some version of it in c...

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The longer I stay on Pilates Anytime the more tools I find. For years with my students I would use flash cards to help those that are visual learners re enforce the work as they learn, now I have these ! Thank you Kristi ~ :)
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Thank You for these tutorials ~ time to peruse the remaining from a list I saw :)
So happy you are enjoying our exercise tutorials. Be sure to check out Benjamin Degenhardt's in depth tutorial too!

The Hundred Up Close
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Thanks so much for sharing and teaching. I am an instructor and appreciate all the knowledge to be found on Pilates Anytime. I love getting to be a student as well and enjoying the videos.
But you are not explaining the most important, for me, I wanted to hear exactly how to concentrate on the powerhouse.
Well Debora, I guess that would be different for everyone. What I mean when I say concentrate on the powerhouse is to put your attention in the area of the so called "box" of your body. shoulder to shoulder. hip to hip, shoulder to hip. Your legs are in the air and your arms are pumping, but if you keep your attention on the center area of your body, your arms and legs can be strong, but they won't dominate. I think you would enjoy the more detailed explanation that Benjamin Degenhardt offers in his Hundred tutorial.
The Hundred Tutorial
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Thank you very much, Kristi! That link was exactly what I needed.
1 person likes this.
Hi Kristi - Great idea to parse out the fundamentals. I have two questions. 1 - what is the effect of pumping your arms? 2 - Do you have tips to avoid neck strain?

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