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The Beginner's Guide to Pilates

Hundred

The Hundred is an advanced progression from the held sit-up. If you have problems with this exercise, try focusing purely on the breathing portion. This can be accomplished by placing a pillow under your head and resting your feet on a chair.

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. Lift your legs, one leg at a time, such that both legs are bent at the knees bent at a 90 degree angle. Ensure that your pelvis and ribcage and anchored on the floor. Breath calmly and place your hands by your sides.
3. While breathing out, gently nod your chin and roll your chest forward and raise both your arms slightly off the floor. Move your abdominals toward your spine while stablizing your hip on the floor. Extend both your legs upwards while keeping your torso stable.
4. Hold this position and continue to breathe by inhaling with two short breaths, and exhaling with two short breaths (accent the second breath while inhaling and exhaling).
5. Breath for 10 full breaths. Ensure that your abdomins are firm and flat. When extracating yourself from this position, ensure that you bend your nees toward your chest to protect your back.

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