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Monday, November 24, 2008

the hundreds

Those of us that practice Pilates are well aware of the exercise the hundreds. It is the staple to any core training workout. There are a ton of different ways to execute the exercise. Let's take a look at a handful of different versions.

As usual, lie down on your back with your abs pulled in and the pelvis gently flattened. The upper body lifts to a crunch with a tennis balls distance from chin to chest, eyes on the belly button. Reach the arms out long by the hips with fingers reaching long.

The leg position

Working from a beginner level to advanced.

1. Feet planted on the floor with bent knees. Feet hip width apart.
2. Legs lifted in a 90 degree tabletop style position.
3. Legs straight up to the ceiling above the hips.
4. Legs lowered down at your point of control. (don't arch that back now)

Legs can be parallel together or turned out in first position.

Breathing

1. The usual 5 inhales and 5 exhales ten times over (hence the word...100's)
2. Maybe try 4 inhales and 6 exhales.

Where to do the hundreds?

1. On the mat free form. Try a magic circle in the ankles.
2. On the reformer with straps in hands.
3. On the cadillac with the rolldown bar in hands.
4. Laying down on the seat of the chair.

Those are just a few different variations of the hundreds. Feel free to leave comments on your favorite version.

5 comments:

  1. I personally really enjoy hundreds. Ha! How many times do you hear you hear that? But seriously, I really know and feel that I'm working and strengthening my core! As a dancer, my core muscles
    are essential and need to be strong. As a woman, I love knowing I spent a few minutes on an exercise that, at the end of the day, will make me feel better about my body and my mind.

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  2. This comment has been removed by the author.

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  3. Hey, great blog! If you are looking for a cheap pilates reformer for a home studio, try http://www.cheappilatesreformer.com

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  4. Hi! I'm Erica from Holland and own my own studio too. I only give mat classes.
    My variations:
    - try alternating pumps of the arms, working hard to stay stable!
    - also Nice: add the single straight leg stretch legs to the 100's arms (no pulses at the ends) so: scissor legs

    Happy Hundreds, Erica

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  5. Simple, but really effective exercises (as all pilates exercises are)

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