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Pilates

Reformer Hundred

The Reformer Hundred is a Pilates exercise that combines a curled-up trunk hold with small arm pumps against strap resistance. It trains abdominal endurance and coordinated breathing.

  • Intermediate
  • Low injury risk
  • Rest 45 sec
Video by MINDFUL AXIS on YouTube

How to do it

  1. Lie faceup on the carriage with your feet supported, straps in your hands, and arms reaching above your shoulders.
  2. Lift your legs into tabletop, with knees bent over your hips and shins parallel to the floor.
  3. Curl your upper trunk until your shoulder-blade tips just clear the carriage.
  4. Press your arms down beside your hips with your palms facing the carriage.
  5. Pump your straight arms a few inches up and down while holding your trunk and legs in position.
  6. Place your feet back on the carriage.
  7. Lower your upper trunk onto the carriage.
  8. Return your arms above your shoulders against the spring tension.

Form cues

  • Inhale for five pumps.
  • Exhale for five pumps.
  • Keep your jaw relaxed.
  • Keep your pelvis still.

Common mistakes

  • Throwing the armsMake each pump small enough to keep steady tension in the straps.
  • Lowering the legs too farKeep your knees bent over your hips until you can maintain your back position throughout the set.
  • Jutting the chin forwardLook toward your thighs with a small space between your chin and chest.

Safety

Fatigue can shift strain into your neck or lower back during the curled hold. Excessive spring resistance can pull your shoulders out of position or cause abrupt carriage movement.

  • Check that both straps are secure and the ropes are evenly adjusted.
  • Use spring resistance that allows smooth strap control; get reformer setup instruction if you are unfamiliar with the apparatus.
  • End the set when you cannot maintain your position or control the carriage.

If spinal flexion causes neck or back pain, use a head-supported preparation or ask a physiotherapist about an appropriate modification.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors
  • Obliques

Equipment

  • Pilates Reformer

Sets and reps

Sets
1–2
Target
20–50 reps
Rest
45 sec

Count each downward arm pump as one rep; gradually build toward 100 pumps with continuous breathing.

Variations

Easier