The Hundred

The Hundred

The Hundred is the iconic opening exercise of every Mat Pilates session. Created by Joseph Pilates himself, it embodies the founding principles of the method: coordination between breathing and movement, engagement of the center (powerhouse), and precision of muscular control. This exercise deeply warms up the body while activating the deep stabilizing muscles of the abdomen.

Targeted Anatomy

The Hundred primarily targets the transversus abdominis, the deepest muscle of the abdominal wall, responsible for trunk stabilization and internal organ compression. The rectus abdominis maintains the crunch position (trunk flexion), while the internal and external obliques participate in lateral stabilization. The hip flexors (psoas-iliacus) support the legs at 45 degrees. The diaphragm and intercostal muscles work actively in the imposed breathing cycle.

Step-by-Step Execution

1. Starting position: Lie on your back, arms alongside the body. Inhale to prepare.
2. Center engagement: On the exhale, draw the navel toward the spine, lift the head and shoulders off the floor into a crunch position. Gaze toward the navel.
3. Leg position: Raise legs to 45 degrees from the floor, extended. For beginners, keep knees bent at 90 degrees (tabletop position).
4. Arm pumps: Arms extended 10 cm off the floor, palms down. Perform small dynamic pumps up and down (about 15 cm amplitude).
5. Breathing cycle: Inhale for 5 pumps, exhale for 5 pumps. Each complete cycle represents 10 pumps.
6. Total duration: Complete 10 full cycles, totaling 100 pumps.

Key Points and Breathing

• The lower back must remain pressed into the floor (neutral or slightly imprinted).
• Shoulders stay low, away from the ears.
• Breathing is lateral thoracic: ribs expand sideways on inhalation, close on exhalation.
• Never hold your breath: continuous flow is essential.

Repetitions and Duration

100 pumps total (10 cycles of 10). Approximate duration: 60 to 90 seconds.

Modifications

• Beginner: Knees bent at 90 degrees, head on the floor if cervical tension, arms with reduced amplitude.
• Intermediate: Legs at 45 degrees, full 100 pumps.
• Advanced: Lower legs (30 degrees), faster rhythm, add ankle weights.

Contraindications

• Acute cervical pain (adapt with head on the floor).
• Unstabilized diastasis recti (consult a specialist).
• Acute phase herniated disc.
• Pregnancy from the second trimester (avoid prolonged supine position).

Target Audience

This exercise suits all levels thanks to its many modifications. It is particularly recommended for individuals seeking to strengthen their deep abdominal muscles, improve breathing-movement coordination, and prepare the body for a full Pilates session. Rehabilitation practitioners frequently use it postpartum (with adaptations) and for patients suffering from chronic lower back pain.