Game World!: How to Do the "Hundred" Exercise in Pilates

The Pilates 100 exercise is one you do on the floor. It works your core muscles, legs, and arms all at once, and traditionally, it was used to get your blood pumping. The basic exercise requires you to lie on your back, extend your legs and lift your head and shoulders off the floor, and then pump your arms up and down. You can also try variations to make the exercise easier or more difficult.

Part1
Performing a Standard 100 Exercise

1
Place a yoga mat down on the floor. You can do this on the bare floor, but you'll be more comfortable if you use a mat, as it provides a bit of padding. However, avoid doing it on something like a bed, which has too much padding without enough support.^[1]
2
Lie down on your back, centered on the Pilates mat. Place your arms by your sides and your palms face down on the mat. Bend your knees and place your feet flat on the floor, ready to lift them off in a moment.^[2]
3
Lift your legs above your hips and then push them straight out. Take a breath and bring your legs up so your knees are above your hips. They should be bent at 90-degree angle at this point. Then, draw your heels toward each other. Point your toes and push your legs out and up, straightening them out as you do.^[3]
- Make a 65-degree angle with the ground.
4
Lift your head and chest. As you lift your legs, bring the top of your body up, too. Draw your head and shoulders off the ground, bringing your chin down toward your chest. Pretend you're looking at your belly button, and that will help you get in the proper position.^[4]
- Make sure you're tightening your core muscles by pulling your stomach muscles in.
5
Pump your arms up and down. While holding your head and legs in the air, move your arms up and down in the air. Keep your arms straight and your palms pointed toward the floor. This movement should be fairly vigorous, as it's meant to get your blood flowing.^[5]
- Aim for moving your arms at least 5 inches (13 cm) up and then down.^[6]
6
Breathe in and out 5 times while you pump. Breathe in through your nose and out through your mouth. Count out 5 breaths in and 5 breaths out, pumping your arms the whole time you're moving. Try to do 1 pump each time you breathe in and 1 pump each time you breathe out.^[7]
- After 5 breaths, bring your legs and head to the floor to rest.^[8]
7
Do the exercise 10 times. The name of the exercise comes from the fact that you're breathing in 5 times and breathing out 5 times multiplied by 10 to equal a hundred. Technically, you're supposed to pump your arms 100 times, doing 1 pump per inhalation and exhalation.^[9]

Part2
Trying Variations

1
Avoid lifting your legs and shoulders for the easiest version. If you're a beginner, you can work on just pumping your arms. Count your breaths and extend your arms to pump them. This will mainly work your arm muscles, but it's a good way to get a feel for the exercise.^[10]
2
Leave your head on the floor if you have neck problems. Lifting your head and shoulders helps work your core muscles. However, if you have neck issues, you can adjust the exercise by keeping your shoulders and head on the ground.^[11]
- You'll still work your leg muscles, arms, and core, but your core muscles won't get quite as much workout.
3
Stay in the bent-knee tabletop position if you have a bad back. When you start the exercise, you lift your knees above your hips. Your calves are parallel to the floor and your knees are at a 90-degree angle. You can stay in this position to lift your head and pump your arms.^[12]
- This won't work your leg muscles as much, but it will help your back out!
4
Keep your legs at a lower angle for a harder version. Try a 45-degree angle instead of a 65-degree angle if you find the higher version too easy. The lower angle is actually harder to maintain as gravity will be pulling on your legs more.^[13]
- You can even go lower to make it more difficult.
5
Mix up your position throughout the 100 to adjust the difficulty. For instance, you can start with your legs extended for the first 30, but after that, you may want to move to the bent-knee position for the next 70. Maybe you find your neck is getting strained after 20 pumps, so you lower your head down. Adjust as you go along to fit your needs.^[14]