When
you’re
rolling
out
your
mat
and
gearing
up
for
a
Pilates
session,
the
Pilates
100
often
kicks
off
the
routine.
Known
simply
as
“The
Hundred,”
it’s
a
fundamental
exercise
that
sets
the
tone,
getting
your
blood
pumping
and
your
core
engaged.
It
doesn’t
matter
if
you’re
new
to
Pilates
or
a
seasoned
pro,
The
Hundred
remains
a
staple,
offering
both
a
challenge
and
a
warm-up.
Let’s
break
it
down
so
you
can
nail
the
technique
and
reap
all
the
benefits
without
any
unnecessary
strain.
The
Starting
Position
Every
good
Pilates
routine
begins
with
proper
alignment,
and
The
Hundred
is
no
exception.
Start
by
lying
on
your
back,
with
your
knees
bent
and
feet
flat
on
the
floor.
Take
a
moment
to
feel
grounded
on
your
mat.
Your
core
engagement
starts
here—imagine
pulling
your
belly
button
towards
your
spine.
This
small
action
flattens
your
lower
back
against
the
mat,
setting
a
solid
foundation.
Next,
bring
your
legs
up
into
a
tabletop
position.
Your
knees
should
be
bent
at
a
90-degree
angle,
with
your
shins
parallel
to
the
floor.
If
this
is
where
you’re
comfortable,
stay
here;
if
you’re
ready
for
more,
we’ll
get
into
leg
extensions
in
just
a
bit.
Engaging
the
Upper
Body
Now
that
your
lower
half
is
set,
it’s
time
to
involve
your
upper
body.
Begin
by
lifting
your
head,
neck,
and
shoulders
off
the
mat
as
if
you’re
curling
towards
your
chest.
Your
gaze
should
naturally
fall
towards
your
legs
or
your
navel—this
helps
keep
your
neck
in
a
neutral
position
and
prevents
straining.
Extend
your
arms
straight
out
by
your
sides,
hovering
just
above
the
mat.
Your
arms
should
be
strong,
fully
extended,
but
not
locked
at
the
elbows.
Think
of
reaching
for
something
just
out
of
reach,
energizing
the
length
of
your
arms.
Moving
to
Leg
Extensions
If
you’re
new
to
Pilates,
keeping
your
legs
in
that
tabletop
position
might
be
the
best
option
for
now.
But
if
you’re
up
for
a
challenge,
go
ahead
and
extend
your
legs
out
at
a
45-degree
angle.
Pay
attention
to
your
lower
back—if
it
starts
to
arch
away
from
the
mat,
it’s
a
sign
to
bring
your
legs
higher.
The
goal
is
to
keep
your
lower
back
flat
and
your
core
fully
engaged.
Let
the
Arm
Pulses
Begin
With
your
body
in
position,
it’s
time
to
start
the
signature
arm
pulses
that
give
The
Hundred
its
name.
The
movement
is
small
but
powerful.
Your
arms
should
pulse
up
and
down
with
a
controlled
motion,
moving
no
higher
than
your
hips
and
no
lower
than
the
mat.
This
isn’t
about
flailing
your
arms
wildly;
it’s
a
focused,
precise
movement
driven
by
your
shoulders,
keeping
your
arms
straight
and
strong.
Breathing
Is
Key
In
Pilates,
breathwork
is
essential,
and
The
Hundred
emphasizes
it
more
than
most
exercises.
The
pattern
is
simple
but
crucial:
Inhale
through
your
nose
for
five
counts
as
your
arms
pulse
five
times,
then
exhale
through
your
mouth
for
five
counts
with
another
five
arm
pulses.
You’ll
repeat
this
pattern
for
10
full
breaths,
which
adds
up
to
100
arm
pulses—hence
the
name.
As
you
breathe,
imagine
filling
your
lungs
from
the
bottom
up,
expanding
your
ribs
wide,
and
then
exhaling
completely,
drawing
your
navel
closer
to
your
spine.
This
rhythm
not
only
oxygenates
your
body
but
also
keeps
your
core
deeply
engaged
throughout
the
exercise.
Keeping
Your
Form
Sharp
A
common
challenge
in
The
Hundred
is
maintaining
your
form
as
fatigue
sets
in.
Here
are
some
tips
to
help
you
stay
on
track:
-
Lower
Back
Arching:
If
you
notice
your
lower
back
lifting
off
the
mat,
it’s
a
signal
that
your
core
isn’t
as
engaged
as
it
should
be,
or
your
legs
are
extended
too
low.
To
fix
this,
either
bring
your
legs
higher
or
revert
to
the
tabletop
position.
Protecting
your
lower
back
is
more
important
than
how
low
your
legs
can
go. -
Neck
Strain: It’s
easy
to
tense
up
in
the
neck,
especially
if
your
shoulders
aren’t
lifted
enough.
If
you
feel
strain,
consider
placing
one
hand
behind
your
head
for
extra
support.
Your
goal
is
to
keep
the
movement
in
your
core,
not
in
your
neck. -
Breathing
Rhythm: If
you
lose
the
rhythm
of
your
breath,
pause
and
reset.
Proper
breathing
is
just
as
significant
as
the
movement
itself,
so
take
your
time
to
find
that
sync
again. -
Arm
Movement: Ensure
that
your
arms
are
moving
from
the
shoulders
and
not
from
the
wrists
or
elbows.
The
pulse
should
be
small
and
controlled,
with
the
primary
focus
remaining
on
engaging
your
core.
Once
you’ve
mastered
the
basic
form
of
The
Hundred,
there
are
plenty
of
ways
to
mix
things
up
and
add
new
challenges
to
your
practice.
Leg
Position
Variations
-
Bent
Knees: A
great
starting
point,
especially
if
you’re
new
to
Pilates.
Keep
your
knees
bent
and
legs
in
tabletop
to
build
strength
without
compromising
your
form. -
Legs
Raised: For
those
seeking
a
challenge,
lift
your
legs
straight
up
towards
the
ceiling
while
maintaining
the
arm
pulses.
This
adds
an
extra
element
of
core
stability. -
Scissors: Want
to
take
it
up
a
notch?
Try
alternating
lifting
one
leg
higher
while
lowering
the
other
in
a
scissors-like
motion.
Keep
the
arm
pulses
going
throughout
this
movement
for
a
serious
core
workout.
Using
Props
-
Pilates
Ring: Hold
a
Pilates
ring
between
your
hands
and
squeeze
it
as
you
pulse
your
arms.
This
variation
increases
engagement
in
the
arm
and
chest
muscles. -
Resistance
Band: Place
a
resistance
band
around
your
thighs
or
feet
to
add
resistance.
This
variation
not
only
challenges
your
core
but
also
targets
your
leg
muscles.
Playing
with
Tempo
-
Slow
Down: Slowing
the
arm
pulses
down
increases
the
time
your
muscles
spend
under
tension,
making
the
exercise
more
challenging. -
Double
Time: Speeding
up
the
pulses
can
elevate
your
heart
rate
and
increase
the
intensity,
perfect
for
those
looking
to
add
a
bit
of
cardio
to
their
routine.
Tips
for
Getting
the
Most
Out
of
Pilates
100
Here
are
a
few
pointers
to
ensure
you’re
getting
the
best
workout
possible
from
The
Hundred:
-
Core
Focus: Remember,
your
core
is
the
star
of
this
exercise.
Always
keep
your
abdominals
engaged,
which
not
only
maximizes
the
benefits
but
also
protects
your
lower
back
from
strain. -
Start
Slow: Especially
if
you’re
new
to
The
Hundred,
start
with
fewer
pulses—say
50—and
build
up
as
your
strength
and
confidence
grow.
Quality
over
quantity
is
key. -
Listen
to
Your
Body: Pilates
is
about
challenging
yourself,
but
not
at
the
expense
of
comfort.
If
your
neck
or
lower
back
starts
to
hurt,
modify
the
exercise.
Keep
your
legs
higher,
place
your
head
down,
or
reduce
the
number
of
pulses.
The
goal
is
to
push
yourself
within
safe
limits.
The
Value
of
Pilates
100
in
Your
Routine
The
Pilates
100
isn’t
just
a
warm-up;
it’s
a
cornerstone
of
Pilates
practice
that
offers
substantial
benefits.
If
you’re
building
core
strength,
improving
endurance,
or
just
getting
your
blood
flowing,
The
Hundred
is
a
versatile
and
effective
exercise
that
deserves
a
place
in
your
routine.
As
you
practice,
remember
that
it’s
not
just
about
reaching
100
pulses—it’s
about
performing
each
pulse
with
precision,
control,
and
full
engagement
of
your
core.
It’s
irrelevant
if
you’re
sticking
with
the
basics
or
just
exploring
variations,
The
Hundred
can
always
be
adapted
to
meet
your
needs
and
fitness
level.