Pilates
Pilates Hundred Preparation
Pilates Hundred Preparation is a small upper-body curl with your arms reaching forward. It trains abdominal control while you coordinate your breathing before progressing to the full Hundred.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your back with knees bent, feet flat on the mat, and arms resting beside your body.
- Curl your head and upper back off the mat until the tips of your shoulder blades lift.
- Raise your arms a few inches above the mat, with fingertips reaching toward your feet.
- Lower your upper back and head to the mat with control.
- Rest your arms on the mat to finish the repetition.
Form cues
- Inhale five counts; exhale five counts.
- Keep a small space under your chin.
- Keep your pelvis still.
- Reach long through your fingertips.
Common mistakes
- Leading with your chinLook toward your thighs so your head follows the curve of your upper back.
- Shrugging your shouldersKeep your shoulders away from your ears as your arms hover.
- Turning the curl into a sit-upKeep your lower back on the mat rather than lifting your whole torso.
Safety
Holding your head unsupported can strain your neck when your abdominals fatigue. Forcing a larger curl can also aggravate a sensitive back.
- Start with a small, comfortable curl rather than forcing extra height.
- End the set when you can no longer lower smoothly.
- Stop if you feel neck or back pain rather than abdominal effort.
If you have ongoing neck or back symptoms, ask a physiotherapist whether to use a head-supported version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps
- Rest
- 30 sec
Pause at the top for one comfortable inhale-and-exhale cycle per repetition.