Exercise
Core endurance pattern with controlled arm pumping and breath rhythm.
Setup instructions
Supine tabletop legs or feet down option. Hold straps with arms long.
Breathing cues
Inhale for five pumps and exhale for five pumps.
Movement steps
- 1Lift head and shoulders to a manageable height.
- 2Pump arms in a small range while maintaining trunk stability.
Common mistakes
Neck strain from over-lifting; holding breath; rocking pelvis.
Safety notes
Keep head down if neck discomfort appears.
Focus Areas & Conditions
Lower Back Discomfort
Suitability: A gentler introduction to supine core endurance than full Hundred, with scalable leg positions for trunk support.
Caution: Keep legs in tabletop or higher if the lower back lifts off the carriage. Stop if you feel strain in the lumbar area rather than abdominal effort.
Variations
- harder: The Hundred - Build from prep chest lift and leg position toward the full Hundred rhythm.
- harder: Coordination - Strap coordination after foundational supine core prep.
Connections
Related exercises
FAQs
Can I do Hundred Prep with my head down?
Yes. Keeping the head down can reduce neck strain while still training breathing rhythm and abdominal support.
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