1. Beginning With the Basics
The Pilates 100 exercise is a powerful exercise which warms and strengthens the entire; however, it is an advanced Pilates exercise which you should build up to gradually. If just beginning, try this simple modification. Lay flat on your back with your arms resting at your sides and legs together. Inhale deeply and as you exhale, lift your arms and upper body off of the mat. Lift your arms until they are a few feet above your body with palms down and begin to pump them slowly up and down as you continue to breathe deeply. Lift and lower your arms ten times and then gently relax to the mat. Repeat the exercise five to ten times, but do not exceed 100 lifts with your arms.
2. Getting Lift
Once you have mastered the Pilates 100 modification, you can take the move a step further. Again, lay on your back with your legs together and arms at your sides. Inhale deeply and as you exhale, lift your arms and upper body off of the mat, just as you did before. This time, lift your legs as well, raising them as high as possible while pointing your toes. Repeat the arm lifts and lowers, holding your arms at the outsides of your legs and repeating the exercise five to ten times without going over 100 pumps with your arms. It is important to remember that when you begin to add the leg lifts to the Pilates 100 that you keep your lower back on the mat at all times.
3. Practice Makes Perfect
The full 100 exercise is a fantastic way to strengthen the core with Pilates, reduce lower back pain, improve breathing and tone the legs. Once you feel comfortable with the modifications for the Pilates 100 you can try the full exercise; however, do not let your ego get in the way, as this is a challenging exercise. If at any time you feel strain or discomfort, return to the modifications. Lay on your back in the same position, but this time as you lift on the exhale, only lift your legs to about 30 degrees, or about 6 inches off of the mat. Keep your legs straight and toes pointed as you complete the same lifting and lowering motion with the arms. Remember that the higher you lift your legs, the easier the exercise becomes, so listen to your body and work at your own personal fitness level.
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