Pilates: The Hundred Exercise, Principles, and Benefits

What is an example of Pilates exercise?

A quintessential example of a Pilates exercise is The Hundred, a foundational mat exercise that effectively demonstrates the core principles of Pilates, including core control, precise movement, and coordinated breath.

Understanding Pilates Principles First

Before delving into a specific exercise, it's crucial to understand the foundational principles that define Pilates. Developed by Joseph Pilates, these principles are not just techniques but a philosophy of movement that makes Pilates distinct. Any true Pilates exercise, regardless of its complexity, integrates these elements:

• Centering: All movement originates from the "powerhouse" – the deep abdominal muscles, lower back, hips, and glutes. This focus on core stability is paramount.
• Concentration: Full mental engagement is required for every movement. This mindful approach ensures precision and muscle activation.
• Control: Movements are executed with deliberate control, avoiding momentum or sloppy form. Every action has a purpose.
• Precision: Each exercise has specific alignment, placement, and trajectory. Small, accurate movements are prioritized over large, uncontrolled ones.
• Breath: Pilates emphasizes deep, lateral (rib cage) breathing, which supports core engagement, oxygenates the blood, and facilitates movement.
• Flow: Exercises are performed smoothly and continuously, transitioning gracefully from one movement to the next, promoting fluidity and muscular endurance.

The Hundred: A Foundational Pilates Exercise

The Hundred is a classic Pilates mat exercise performed lying on your back while simultaneously holding your head and shoulders off the mat, legs lifted, and arms pumping rapidly up and down. It is named for the 100 counts of arm pumping, coordinated with specific breathing patterns.

Muscles Engaged

The Hundred is a full-body exercise with a primary emphasis on the core:

• Primary Core Stabilizers: Transversus Abdominis, Internal and External Obliques, Rectus Abdominis. These muscles work intensely to stabilize the spine and pelvis.
• Hip Flexors: Iliopsoas, Rectus Femoris. These engage to hold the legs in their elevated position.
• Neck Flexors: Sternocleidomastoid, Scalenes. These work to keep the head and shoulders lifted.
• Shoulder Stabilizers: Deltoids, Rotator Cuff muscles. These engage to keep the arms stable as they pump.
• Back Extensors: Erector Spinae. While the core flexes, these muscles work synergistically to maintain spinal integrity.

How to Perform The Hundred

Executing The Hundred correctly requires meticulous attention to form and breath.

• Starting Position:
  • Lie on your back on a mat, knees bent, feet flat on the floor, hip-width apart.
  • Arms are long by your sides, palms facing down.
  • Find a neutral spine position – a small natural curve in the lower back, not flattened or overly arched.
• Preparation:
  • Engage your "powerhouse" by drawing your navel towards your spine, feeling a gentle lift of your pelvic floor.
  • Inhale deeply, preparing for the lift.
• Execution (The Lift):
  • As you exhale, slowly lift your head and shoulders off the mat, curling your upper spine forward until the bottom tips of your shoulder blades are just off the mat. Your gaze should be towards your navel or thighs.
  • Simultaneously, lift your legs to a "tabletop" position (knees bent at 90 degrees directly over hips, shins parallel to the floor). For more challenge, extend your legs straight up towards the ceiling, or lower them to a 45-degree angle if your core can maintain stability without arching your back. The lower the legs, the harder the exercise.
  • Extend your arms long and straight, hovering just a few inches above the mat, palms facing down.
• The Pumping Action & Breathing (The "Hundred" Counts):
  • Begin to pump your arms vigorously up and down in small, controlled movements, as if pressing down into water. The movement should originate from your shoulders, not your elbows or wrists.
  • Breathing Pattern: Inhale for 5 arm pumps, then exhale for 5 arm pumps. Repeat this cycle 10 times (5 inhales x 10 = 50 pumps; 5 exhales x 10 = 50 pumps; total 100 pumps).
  • Maintain a steady, deep breath throughout, keeping your core engaged and your spine stable. Avoid holding your breath or breathing shallowly.
• Completion:
  • After 10 cycles (100 pumps), inhale deeply.
  • As you exhale, slowly lower your head, shoulders, and then your legs back to the starting position on the mat, maintaining control throughout the descent.

Modifications & Progressions

The Hundred can be adapted for various fitness levels:

• Beginner Modification: Keep your head on the mat and just perform the leg and arm movements. Or, keep your knees bent in tabletop position throughout, focusing on maintaining core stability.
• Intermediate: Perform with legs extended straight up to the ceiling.
• Advanced Progression: Lower the extended legs to a 45-degree angle (or even lower, if spinal stability can be maintained without arching) to increase the challenge to the abdominal muscles.

Why The Hundred Exemplifies Pilates

The Hundred perfectly illustrates the core Pilates principles:

• Control & Precision: Every part of the movement – the curl-up, the leg position, the arm pumps – requires deliberate control and precise execution. There's no room for momentum.
• Centering: The entire exercise is driven by and stabilized from the deep core muscles. If the core disengages, the lower back will arch, and the exercise becomes ineffective or even harmful.
• Breath: The specific 5-count inhale/exhale pattern is integral, not just an afterthought. It supports the abdominal engagement and provides rhythm to the movement.
• Concentration: Maintaining the position, coordinating the breath and arm pumps, and keeping the core engaged demands intense mental focus.
• Flow: While the arm pumps are distinct, the overall movement should feel fluid and continuous, especially the breathing pattern.

Benefits of The Hundred (and Pilates in General)

Mastering The Hundred, and consistently practicing Pilates, offers numerous benefits:

• Enhanced Core Strength & Stability: Develops a strong, stable "powerhouse."
• Improved Posture: Strengthens the muscles that support proper spinal alignment.
• Increased Body Awareness: Fosters a deeper connection between mind and body, enhancing proprioception.
• Better Breathing Mechanics: Teaches efficient, diaphragmatic breathing.
• Reduced Back Pain: A stronger core can alleviate stress on the lower back.
• Improved Flexibility & Mobility: While not its primary focus, Pilates also contributes to increased range of motion.
• Balanced Muscular Development: Works to strengthen weaker muscles and stretch tighter ones, promoting overall balance.

Important Considerations

• Listen to Your Body: If you feel any sharp pain, especially in your neck or lower back, stop immediately.
• Neck Strain: If you experience neck strain, support your head with one hand (being careful not to pull on your neck) or perform the exercise with your head resting on the mat. Strengthening your deep neck flexors over time will help.
• Spinal Health: Individuals with pre-existing spinal conditions (e.g., disc herniations, severe osteoporosis) should consult a healthcare professional or a certified Pilates instructor before attempting The Hundred or any Pilates exercise.
• Seek Qualified Instruction: While this guide provides detailed instructions, learning Pilates from a certified instructor is highly recommended. They can provide personalized cues, correct form, and offer modifications tailored to your needs.

In conclusion, The Hundred stands as an exemplary Pilates exercise, encapsulating the essence of the method through its demand for core control, precise execution, and integrated breath. It serves as a powerful testament to the transformative potential of mindful movement.