Smart Workout Diary

Hundreds

The Pilates Hundred is a supine core exercise performed with rhythmic arm pumps and coordinated breathing. It primarily trains abdominal endurance while requiring control through the hips and shoulders. It supports core stability, breathing awareness, and Pilates mat-work conditioning.

Demonstration

Hundreds — demonstration 1
Hundreds — demonstration 2

Instructions

  1. Set up: Lie on your back with your arms by your sides. Bring your legs to tabletop with knees over hips, or keep them bent with feet on the floor for a gentler version.
  2. Lift with control: Exhale, engage your abdominals, and lift your head, neck, and shoulders only as far as you can without straining your neck. Reach your arms long beside your hips.
  3. Pump and breathe: Hover the arms a few inches above the floor and pump them up and down in small, brisk movements. Inhale for five pumps and exhale for five pumps.
  4. Complete steadily: Continue for ten breath cycles, or reduce the number as needed. Keep your low back comfortable and your pelvis still, then lower your head and shoulders with control.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize abdominal control: Keep the ribs gently drawn down and avoid arching your lower back.
  2. Protect your neck: Lower your head to the mat or support it lightly if neck tension develops.
  3. Scale the legs: Keep the knees bent or raise the legs higher if extending them makes it difficult to keep the pelvis steady.
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