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). Coordinates with controlled breathing (diaphragmatic-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-breathing — paced breathing.
- pilates-principles — breath + centering in action.
- spine-positioning — anchor the lumbar spine.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.