Exercise
The Hundred
BeginnerClassic Pilates core endurance exercise with rhythmic arm pumps and breath-focused timing.
Setup instructions
Lie on your back with knees bent in tabletop or feet on the floor. Reach your arms long by your sides and lengthen through the back of the neck. Lift the head and shoulders to a manageable chest-lift position while keeping the ribs connected. Choose a leg position that lets you keep steady abdominal support.
Breathing cues
Inhale for five arm pumps, exhale for five arm pumps, maintaining an even rhythm.
Movement steps
- 1Begin pumping the arms up and down in a small, quick range beside the hips.
- 2Inhale for five arm pumps and exhale for five arm pumps.
- 3Keep the pelvis stable and the low back long as the breath rhythm continues.
- 4Complete fewer sets first, then build toward the full hundred-count pattern.
Common mistakes
Pulling the chin toward the chest; arching the lower back; pumping from the shoulders only; holding the breath.
Safety notes
Keep the head down if neck tension appears, and reduce leg load if the lower back strains. Stop for sharp pain or dizziness.
Connections
Related exercises
FAQs
Is The Hundred beginner-friendly?
The Hundred is a foundational exercise and can be beginner-friendly when performed with feet on the mat or tabletop and a smaller chest lift.
What muscles does The Hundred work?
The Hundred mainly challenges the deep core muscles, with support from hip flexors and shoulder stabilisers during the arm pumps.
What is The Hundred good for?
It is useful for building core endurance, breath timing, and concentration at the start of a Pilates session.
How can I modify The Hundred if my neck gets tired?
Keep your head down, place feet on the floor, and reduce arm pump height while keeping the breath rhythm.