The Pilates exercise program focuses on strengthening the core muscles of your abdomen, lower back and hips while increasing flexibility and balance. Most Pilates exercises, including the Hundred, rely on body weight for resistance. As with yoga, Pilates places more emphasis on the mind and body connection during exercise than other, more traditional fitness programs. The Hundred, one of the most famous Pilates exercises, warms up your body in preparation for the rest of your workout.
History of Pilates
Pilates, invented by German immigrant Joseph Pilates, got its start as a form of strength and flexibility training for dancers and for injury rehabilitation. Since its birth, the fitness program has gained popularity as a way of strengthening your core and achieving a better physique.
Method
Start by lying on your back with your arms at your sides and your legs bent. Your knees should sit above your hips, bent at a 90-degree angle. As you exhale, raise your head and arms off the floor while simultaneously extending your legs up at a 45-degree angle to the floor. Pump your arms up and down within a 6-inch range 100 times. Inhale for five pumps and exhale for five pumps. Keep your chin tucked in toward your chest, and focus on keeping your abs contracted as you perform the exercise.
Benefits
The Pilates Hundred works the muscles of your abs and inner thighs, says "Fitness" magazine. The exercise may help improve lung capacity, lengthen the spine and strengthen the muscles around the ribcage. The intense exercise works the deepest layer of abdominal muscles, called the transverse abdominus. When strengthened, these muscles can give your torso a more slim and toned appearance.
Variations
A standing variation of the Hundred adds an aerobic element while strengthening your shoulders and triceps as well as your core. Lift one leg in front of you as you pump your arms, and switch legs every 10 pumps. You can vary the intensity of the basic movement by lowering or raising your legs. The closer your legs are to the floor, the more difficult the exercise will be.
Equipment
The Pilates Hundred uses the weight of your arms and legs to provide the necessary resistance for the exercise. Besides a exercise mat, no special equipment is required to successfully perform the Hundred. If you're looking for an extra challenge, wear ankle or wrist weights as you perform the exercise.
Member Comments