Smart Workout Diary

Double Leg Hundreds

Double Leg Hundreds is a Pilates abdominal exercise performed lying on your back with both legs extended and lifted while the arms make small rhythmic pumps. It primarily challenges the abdominal muscles and hip flexors while developing core endurance, breathing control, and lumbopelvic stability.

Demonstration

Double Leg Hundreds — demonstration 1
Double Leg Hundreds — demonstration 2

Instructions

  1. Set up: Lie on your back with your legs together and extended. Bring your arms alongside your body, palms facing down.
  2. Lift into position: Engage your abdominals, curl your head and shoulders off the floor, and raise both straight legs to an angle you can hold without arching your lower back.
  3. Reach long: Keep your arms straight and hovering beside your hips. Lengthen through the legs, gently squeeze them together, and keep your neck relaxed.
  4. Pump and breathe: Pump both arms up and down in small controlled motions. Inhale for five pumps, then exhale for five pumps.
  5. Complete the set: Continue the breathing pattern for ten cycles, totaling 100 arm pumps. Lower your head, shoulders, and legs with control when finished.
  6. Protect your back: Raise your legs higher or bend your knees slightly if your lower back lifts or feels strained.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize pelvic control: Keep your lower back heavy on the floor; do not lower the legs farther than you can control.
  2. Use small arm pumps: The movement comes from the shoulders and stays short, rather than swinging the arms widely.
  3. Keep breathing steady: Match the five-count inhale and exhale to the pumps without holding your breath.
  4. Adjust the lever: Holding the legs higher reduces the demand; lower them only while your trunk position remains stable.
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