Pilates Mat Exercise – The Hundred
Classic Pilates mat classes always start with the Hundred. It’s an exercise that immediately warms up the body, getting the heart pumping and increasing your circulation.
Start off by lying down on your mat (highly recommend you invest in a thicker yoga mat for Pilates exercises).
Hug your knees in and lift your head and shoulders up off the mat, Take your legs to table top position (knees are bent in a 90 degree angle above the hips/toes are above knees). Hover arms off the mat.
Vigorously pump your arms up and down by the hips and use your breath to inhale for 5 counts and exhale for 5 counts. Extend your legs to a high diagonal (no lower than 45 degrees). Keep going for 9 more repetitions for a total of hundred (yes, that’s where the exercise gets its name!). Look into your abdominals while pulling your abs in and up, drawing your shoulders away from your ears, and your legs are pressing together. Click video below to see the hundred exercise.
Video of the Hundred Pilates mat exercise
Modifications
Legs:
In Core Mat I (Beginners level) keep the knees in tabletop or legs straight at a high diagonal.
Alternatively place one foot/leg on the floor while other leg is out at a high diagonal, switch half way through.
In Core Mat II (Intermediate level) take the legs out to 45 degree angle.
Arms: no arm pumps, simply reach your arms long
Neck and Shoulder: lower onto mat if you have any neck pain or have head lifted and support with your hands.
Take a Pilates Mat Class
To join a classic Pilates mat class live on Zoom sign up below. You’ll get to experience the Hundred, the first warm up exercise!
Connect with Liz on Instagram : Pilatez with Liz
Sources
Theory:
Pilates Body in Motion – Alycea Ungaro
Pilates Anatomy – Rael Isacowitz, Karen Clippinger
The Pilates Body – Brooke Siler
Plus attending multiple Pilates Mat Classes at Power Pilates, NYHRC and from 2020 onwards classes on Zoom.
Disclaimer
Consult your physician or other health care professional before starting a fitness program. Liz is certified to teach Pilates Core Mat I & Mat II by Power Pilates in NYC. Her liability insurance for Pilates instructors is covered by Insure Fitness group.