Fitness
Pilates: Foundational Principles, The Hundred, and Early Exercises
While there isn't one universally mandated "first" exercise in Pilates, foundational principles of breathing and core engagement are always introduced initially, with "The Hundred" being a widely recognized early physical exercise.
What is the first exercise in Pilates?
While there isn't one universally mandated "first" exercise in Pilates, the foundational principles of breathing and core engagement are always introduced initially. Among the physical exercises, "The Hundred" is widely recognized and frequently taught early in classical Mat Pilates sequences due to its comprehensive engagement of core stability and breath control.
The Foundational Role of Breath in Pilates
Before any physical movement, a Pilates session typically begins with an emphasis on breathing. Joseph Pilates himself stressed the importance of proper respiration, viewing it as integral to cleansing the bloodstream and invigorating the body. This isn't just about inhaling and exhaling; it's about thoracic breathing (also known as lateral or posterior breathing), where the breath expands the rib cage laterally and posteriorly, rather than primarily into the abdomen. This allows for deep abdominal muscle engagement (transversus abdominis) without restricting breath, which is crucial for core stability during exercises. Mastering this breath pattern is often the true "first" step.
The Hundred: An Iconic Introduction
Once foundational breathing is understood, The Hundred is often the very next exercise introduced, particularly in classical Mat Pilates. It serves as an excellent warm-up and a diagnostic tool, immediately challenging a practitioner's ability to maintain core stability, control breath, and coordinate movement.
- Purpose: The Hundred primarily targets core endurance, specifically the deep abdominal muscles (transversus abdominis, obliques), while challenging spinal stability and developing coordination between breath and movement. It also warms up the entire body and improves circulation.
- Execution Cues: Typically performed lying supine (on the back) with knees bent or legs extended, the head and shoulders lifted, and arms hovering parallel to the floor. The core is engaged to maintain a stable spine as the arms pump vigorously up and down in small, controlled movements. The breath pattern is precise: five counts for inhalation, five counts for exhalation, repeated ten times for a total of 100 arm pumps.
- Modifications and Progressions: The exercise is highly adaptable. Beginners may keep their feet on the floor, while advanced practitioners might extend their legs to a 45-degree angle or lower them closer to the mat to increase the challenge on the core. The key is to maintain a stable pelvis and spine, preventing the lower back from arching or pressing excessively into the mat.
Other Foundational Exercises Introduced Early
While The Hundred holds a prominent place, other exercises are also commonly introduced early to establish core principles:
- Pelvic Tilts (Pelvic Clocks): These gentle movements help practitioners find their neutral spine, understand pelvic stability, and articulate the lumbar spine.
- Imprint and Release: Similar to pelvic tilts, this exercise teaches the controlled engagement of the deep abdominal muscles to gently press the lower back into the mat (imprint) and then release back to neutral. It's fundamental for understanding spinal stability and core bracing.
- Roll-Downs (Standing or Seated): These exercises focus on spinal articulation and control, segment by segment, which is a core tenet of Pilates.
The Importance of Principles Over Sequence
Ultimately, the "first" exercise in Pilates is less about a rigid sequence and more about establishing a deep connection to the Pilates Principles. These principles – Centering, Concentration, Control, Precision, Breath, and Flow – are the bedrock of the method. An effective Pilates instructor will prioritize teaching these principles through various foundational movements before progressing to more complex exercises.
Therefore, while The Hundred is frequently the first named exercise taught in many Pilates lineages, the true initial steps in Pilates involve mastering mindful breathing and understanding how to engage the deep core musculature to support the spine, which lays the groundwork for every movement that follows.
Key Takeaways
- Pilates typically begins with foundational principles like proper breathing and core engagement, rather than a single physical exercise.
- Thoracic breathing, which expands the rib cage laterally and posteriorly, is crucial for deep abdominal muscle engagement and is often considered the true initial step.
- "The Hundred" is a widely recognized and frequently taught early exercise in classical Mat Pilates, effectively warming up the body and challenging core endurance and breath control.
- Other foundational exercises like Pelvic Tilts, Imprint and Release, and Roll-Downs are also introduced early to teach spinal articulation and core stability.
- Ultimately, establishing a deep connection to the Pilates Principles (Centering, Concentration, Control, Precision, Breath, and Flow) is more important than a rigid exercise sequence.
Frequently Asked Questions
What is considered the true first step in Pilates?
Mastering thoracic breathing, which involves lateral and posterior rib cage expansion, is often considered the true first step in Pilates.
Why is "The Hundred" often introduced early in Pilates?
The Hundred is introduced early as an excellent warm-up and diagnostic tool, immediately challenging a practitioner's ability to maintain core stability, control breath, and coordinate movement.
What is the purpose of "The Hundred" exercise?
The Hundred primarily targets core endurance, specifically the deep abdominal muscles, while challenging spinal stability and developing coordination between breath and movement.
Are there other foundational exercises taught early in Pilates?
Yes, other early foundational exercises include Pelvic Tilts, Imprint and Release, and Roll-Downs, which help establish core principles like spinal stability and articulation.
What are the core principles of Pilates?
The core principles of Pilates are Centering, Concentration, Control, Precision, Breath, and Flow, which are considered the bedrock of the method.
