Pilates
Pilates Hundred
The Pilates Hundred is a core endurance exercise that combines a held abdominal curl with small arm pumps and rhythmic breathing. It trains you to keep your trunk steady while your limbs move.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees above your hips, bent at 90 degrees, and your shins parallel to the floor.
- Curl your head and upper back off the mat to the tips of your shoulder blades.
- Reach your arms beside your hips with your palms facing down.
- Extend your legs toward the ceiling on a high diagonal.
- Pump your straight arms up and down a few inches while holding your trunk position.
- Bend your knees back toward your chest to finish.
- Lower your feet to the mat.
- Lower your upper back and head to the mat.
Form cues
- Inhale five pumps; exhale five pumps.
- Keep your collarbones wide.
- Leave space between chin and chest.
- Keep your pelvis quiet.
Common mistakes
- Lowering the legs too farRaise your legs until you can prevent your lower back from arching farther away from the mat.
- Swinging the whole bodyMake the arm pumps smaller so your torso does not bounce with each pulse.
- Shrugging the shouldersReach your fingertips toward your feet instead of lifting your shoulders toward your ears.
Safety
Holding the curl after you fatigue can strain your neck. An unsupported leg position can also cause lower-back discomfort as trunk control fades.
- Start with your knees bent if straight legs make the position difficult to control.
- End the set when you cannot maintain the curl comfortably.
- Stop if you feel neck or back pain rather than abdominal effort.
If lifting your head causes neck symptoms or you have ongoing back pain, choose the preparation version or ask a physiotherapist about a suitable modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 20–50 reps
- Rest
- 45 sec
Count each arm pump as one rep, gradually working toward the traditional 100 continuous pumps.