Smart Workout Diary

Bent Knee Hundreds

Bent Knee Hundreds is a Pilates core exercise performed lying on your back with the knees bent and lifted. It uses controlled arm pumps while the abdominal muscles stabilize the torso and pelvis. The exercise supports core endurance, breathing control, and trunk stability.

Demonstration

Bent Knee Hundreds — demonstration 1
Bent Knee Hundreds — demonstration 2

Instructions

  1. Set up by lying on your back with your knees bent to about 90 degrees above the hips and your arms long by your sides.
  2. Engage your core by gently drawing the lower abdomen inward and keeping the pelvis steady against the floor.
  3. Lift your head and shoulders only as far as you can without straining your neck; keep your gaze toward your thighs.
  4. Pump your straight arms a few inches up and down beside your body in a small, controlled rhythm.
  5. Breathe steadily for five arm pumps in and five pumps out, continuing until you complete the intended count; lower down if form or neck comfort is lost.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the ribs controlled so they do not flare upward as you lift your chest.
  2. Use a smaller curl or rest your head on the floor if your neck starts to take over.
  3. Move from the shoulders when pumping the arms; avoid bending the elbows or making large arm swings.
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