The Hundred
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A foundational warm-up exercise — supine with the head/shoulders curled up, legs raised, arms pulsing while breathing in patterns of five, for 100 counts.
Detail
Lie supine; curl the head and shoulders off the mat into upper-spinal flexion, extend the legs to a height where the lower back stays anchored (higher = easier, lower = harder), and reach the arms long alongside the body. Pulse the arms vigorously up and down while breathing in through the nose for 5 counts and out for 5 counts, repeating until 100 arm pulses are reached (10 full breaths).
Builds abdominal endurance and trains the breath-and-centering link; a classic opening exercise. Keep the neck long (support the head if it strains) and the lower back imprinted/anchored — raise the legs higher to protect the back (Spine Positioning — "S" Shape, Never "C"). Coordinates with controlled breathing (Diaphragmatic (Belly) Breathing).
Key facts
- 100 arm pulses = 10 breaths (inhale 5 counts, exhale 5 counts).
- Higher legs = easier on the low back; lower legs = harder.
- Keep the lumbar spine anchored and the neck long.
Connections
- Transverse Abdominis — key stabilizer.
- Diaphragmatic (Belly) Breathing — paced breathing.
- Pilates — The Principles (Centering, Concentration, Control, Precision, Breath, Flow) — breath + centering in action.
- Spine Positioning — "S" Shape, Never "C" — anchor the lumbar spine.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.