Pilates is an exercise practice invented by gymnast and physical therapist Joseph Pilates. The practice is designed to strengthen stomach muscles and the back to provide flexibility and stability in your body. One of the most basic exercises in the Pilates method is the Pilates Hundred. This abdominal-strengthening exercise requires muscle endurance to effectively perform.
Technique
The exercise is performed while lying on the floor. Keep your arms at your sides with your palms facing downward. Extend your legs straight in front of you, lifting them at a 45-degree angle from the floor. Lift your head and shoulders off the floor, then your arms, reaching them to your mid-thigh. Start pumping your arms, about six inches up and down. Count each pump, working your way up to a count of 100, then lower your legs to the ground.
Breathing
Breathing is an important part of the Pilates Hundred exercise because it helps you contract the abdominal muscles. While you pump your arms, concentrate on breathing in deeply for five breaths, feeling your abdominals contract as your stomach moves outward. Next, exhale for the next five pumps, watching your stomach move inward. Repeat this breathing for the remaining pumps. When you have completed the exercise, you will have taken 10 full, deep breaths.
Muscles Worked
When your legs are lowered and your head up, you abdominal muscles that run up and down over the abdomen become stronger. This exercise works the abdomen as well as your inner thighs. Because you hold the legs out at an angle, this exercise also works the inner thighs because you must contract the inner thighs to maintain this position.
Stress-Relieving
In addition to the muscle strengthening and toning aspects, the deep breathing helps relax your body. Because you're focused on counting your arm pumps and breathing in and out, it helps you think less about worries you may have. The breath radiates through your chest and torso, warming your muscles. This exercise is often used at the beginning of a Pilates exercise because it helps warm the muscles.
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