Pilates Core Training: The Hundred
Action Description
The Hundred is the first mat Pilates exercise and the most iconic core movement. The name comes from the 100 breaths performed throughout the sequence.
Action Steps
Preparation Phase:
1. Lie supine on the mat with legs straight and together.
2. Place both arms at your sides with palms facing down.
3. Engage your core and press your lower back into the floor.
Execution phase:
1. Inhale, lift your head and shoulders off the ground.
2. Extend both arms and lift them about 15 cm off the ground.
3. Lift your legs to a 45-degree angle from the ground (beginners may bend knees at 90 degrees).
4. Start quickly waving your arms up and down with an amplitude of approximately 15-20 cm.
5. Coordinate with breathing: 5 strokes on inhale, 5 strokes on exhale
6. Repeat breathing 10 sets, for a total of 100 claps
Breathing Coordination
Target Muscle Group
Primary Muscle Groups:
Accessory Muscles:
Reduced Variant
Beginner Edition
Advanced Version
Common Errors
Training Tips
The 100-beat test is the gold standard for core strength. Consistent practice significantly improves core stability and overall athletic performance.