Strengthening your abs becomes more efficient with this alternative Pilates exercise compared to traditional sit-ups.
The Challenging Yet Rewarding Pilates Hundred
The Pilates Hundred is a popular exercise known for its ability to build abdominal strength and warm up the body. This movement, created by Joseph Pilates, involves lying on your back, curling the head, neck, and shoulders off the mat while drawing knees into the chest, then extending legs at a 45-degree angle in a Pilates stance [1][3]. Arms are lifted to hip level and vigorously pumped up and down in sets of 10 pumps per breath cycle, completing 100 pumps total.
For beginners or those with limited core strength, modifications are available. Knees can be bent into a tabletop position instead of extending fully, reducing strain on the lower back and hamstrings while still building core engagement [1][3]. For advanced practitioners, the challenge can be increased by lowering the legs closer to the floor while maintaining abdominal engagement, or by extending the legs fully out and holding them slightly higher than 45 degrees [1][3]. The arm pumping can also be intensified by increasing speed or adding light hand weights while maintaining control.
Millie Shiers, an experienced Pilates instructor at Core LDN, a physiotherapy and Pilates studio in southwest London, provides guidance on how to perform the Pilates Hundred correctly. She teaches the exercise broken up into two sets of 50 counts until clients can sustain the full 100 counts without any neck tension [2].
The Pilates Hundred focuses on Pilates breathing, which helps the abdominals to engage. In the hundred prep exercise, the arms are lifted parallel to the floor and then lowered back down [1]. For those struggling with the exercise due to lack of core strength, a progression option is to bring the legs into the starting position from the floor, requiring a lot of abdominal strength [1].
It's important to note that the Pilates Hundred may not be suitable for everyone. Pregnant women, those with pelvic floor issues, or neck injuries should avoid this exercise [1]. As one progresses through the modifications of the Pilates Hundred, it can bring a sense of accomplishment and may even be enjoyed [4].
| Level | Technique/Modification | Progression for Advanced | |-----------------------|------------------------------------------------------|--------------------------------------------------| | Beginner | Knees bent in tabletop; head down if needed | Gradually straighten legs; lift head and shoulders| | Intermediate | Legs at 45-degree Pilates stance; arms pumping | Lower legs closer to mat; increase pump speed | | Advanced | Full leg extension and low hold; strong abdominal scoop| Add light weights; faster pumps; breath control |
[1] Pilates Foundation [2] Core LDN [3] Pilatesology [4] Pilates Anytime
- The Pilates Hundred, renowned for its benefits in health-and-wellness and fitness-and-exercise, is a practice that not only strengthens the abdominals but also warms up the body, as seen in the challenging yet rewarding Pilates Hundred exercise.
- For those interested in the science behind workouts and fitness-and-exercise, the arm pumping in the Pilates Hundred can be intensified by increasing speed or adding light hand weights while maintaining control, offering a challenge for advanced practitioners.
