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The Hundred

Classic Pilates activation exercise for deep abdominal muscles with coordinated breathing.

• ID: a5d9e77c
• Discipline: pilates
• Level: Beginner
• Symmetry: Symmetric
• Equipment: mat

Goal

Activate the deep core muscles, stabilize the spine, and improve body awareness.

Step-by-step guide

1. Lie on your back with knees bent to 90 degrees (tabletop position).
2. Lift head and shoulders slightly off the mat.
3. Extend both arms parallel to the floor.
4. Pump the arms in small, controlled movements up and down.
5. Inhale for 5 pumps, then exhale for 5 pumps (= 10 pumps = 1 round).
6. Keep the abdomen drawn in and the lower back flat on the mat.
7. Complete 10 rounds (= 100 pumps total).

Breathing cues

• 5 short inhale pulses during pumping.
• 5 short exhale pulses during pumping.

Common mistakes

• Tensing the neck and placing too much weight on the head.
• Letting the lower back lift off the mat.

Recommended volume

1 to 2 complete sets of 100 pumps.