The Hundred – Pilates Exercise Guide with Photos


Exercise Overview

  • The goal is to create circulation from head to toe and move the breath in and out of the body. It centers the mind, and invigorates the body.

The Hundred – Exercise Instructions

  • Lie back to the center of your mat. Pull your abdominals in and up. Tighten your buttocks. Using your Powerhouse (abdominals, buttocks and lower back), bend your knees to your chest.
  • Now extend your legs only as low as you can keep your lower back on the mat and your abdominals flat.
  • Reach your arms and fingertips long, bring your chin to your chest and start pumping your arms up and down vigorously.
  • Breathe in slowly through the nose for 5 pumps and out through the nose for 5 pumps.
  • Repeat 10 times.
  • Finish by lowering the head and arms, and bring the knees to the chest with your Powerhouse.



REMINDERKeep your shoulder blades on the mat as you pump. Fill the lungs with air, and then empty the lungs. Do only as many as you can, to start. Remember to keep your abdominals flat and to tighten your buttocks!

I agree to have my personal information transfered to MailChimp ( more information )
Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life!
We hate spam! Your email address will never be sold or shared with anyone. You can unsubscribe at anytime.

About Author

ShapeFit is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. We wish you great success in reaching your health and fitness goals!

Leave A Reply