Whether you’re taking a Pilates class on the reformer or the mat, there’s one move guaranteed to ignite your abs—the Pilates hundred. Traditionally used as a warm-up exercise, the move is “primarily a breathing exercise meant to strengthen and challenge breath capacity, control, and endurance,” says Cassandra Cotta, a certified Pilates instructor and founder of Pilates People in New York City.
The Pilates hundred is a full-body, zero-equipment exercise that strengthens your core, legs, and arms, while simultaneously improving posture and spinal stability. Additionally, it provides a cardio workout. Here’s how to master this two-minute core-igniting exercise in your next Pilates session.
Lie flat on your back with knees bent and feet flat together on the floor. Extend your arms up to the ceiling at shoulder height with your palms facing down. Use your core to lift your legs into a tabletop position, with your feet off the mat at a 90-degree angle. Curl your head, neck, and chest up into a “crunch” position while reaching your arms toward your legs and extending your legs long at a 45-degree angle.
Start pumping your arms up and down in rapid, short movements while inhaling for five counts and exhaling for five counts. Repeat the breath pattern ten times to reach 100. Bend your knees back into a tabletop position as you rest your head, neck, and shoulders back on the floor.
The Pilates hundred targets several muscles in your midsection, including your transverse abdominis, rectus abdominis, and internal and external obliques. The movement also engages your triceps, inner thighs, quadriceps, hip flexors, and glutes, making it a rare cardiovascular exercise in the traditional Pilates repertoire.
This core-burning exercise offers numerous benefits. It increases core strength, improves spinal alignment and posture, and enhances breath control. These benefits help prevent injuries, promote better posture, and decrease stress.
To make the Pilates hundred more accessible or more challenging, there are variations you can try, such as modifying the head position, feet placement, adding props, or lowering the legs. Be mindful of common mistakes such as neck strain or improper abdominal activation, and adjust accordingly to maintain proper form. Mastering the Pilates hundred will not only strengthen your core but also improve your overall fitness and well-being.
