Hundred

Hundred Exercise Description

The Hundred is a classic Pilates mat exercise that emphasizes core bracing and breath coordination while maintaining a stable spine. Performed supine, you lift the head, neck, and shoulders into controlled thoracic flexion, hold the legs in tabletop or a comfortable extended angle, and rhythmically pump the arms. The abdominal wall—rectus abdominis, transverse abdominis, and the obliques—works isometrically to resist lumbar extension and rib flare. Scapular stabilizers keep the shoulders depressed and wide as the arms move; hip flexors contribute when the legs are elevated or extended. Proper execution focuses on axial elongation, a neutral neck, and steady diaphragmatic breathing so the torso stays quiet while the limbs move. It’s a precise, low-load drill that builds awareness of lumbopelvic control and breathing under tension.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: External Obliques, Internal Obliques
Stabilizing Muscles: Iliacus, Psoas Major, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Other
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Trunk Flexors
Joint Involvement: Single-joint
Muscle Location: Stomach
Movement Direction: Other
Muscle Position: Anterior
Gender: Male

How To Do The Hundred Exercise

‘- Lie supine with knees bent, feet flat, arms long by your sides, palms down.
– Gently draw ribs down and brace the abdominal wall to set a stable pelvis.
– Nod the chin (long back of neck), then curl head and shoulder blades just off the mat.
– Bring one leg, then the other, to tabletop; extend legs only as low as you can without arching the lower back.
– Reach arms long beside you; keep shoulders depressed and wide, elbows straight but soft.
– Begin small, controlled arm pumps from the shoulders; keep the torso still.
– Coordinate rhythmic inhales and exhales; avoid breath holding and rib flaring.
– Maintain gaze toward thighs; avoid jutting the chin or tugging on the neck.
– If needed, keep head down or feet on the floor to reduce demand while preserving form.
– To finish, bend knees, lower feet, then lower head and shoulders with control.

Hundred Tips

‘- Before lifting, gently draw the ribs down and brace the abdominal wall to set a stable pelvis.
– Nod the chin to keep the back of the neck long, then curl just the head and shoulder blades off the mat.
– Maintain a sense of axial elongation so the spine stays long even as you flex the upper torso.
– Bring one leg, then the other, to tabletop to keep the pelvis stable.
– Only lower or extend the legs as far as you can without arching the lower back.
– Reach the arms long by your sides with shoulders depressed and wide, and elbows straight but soft.
– Pump the arms in small, controlled motions from the shoulders while keeping the torso still.
– Coordinate rhythmic inhales and exhales, avoiding breath holding and rib flaring.
– Keep your gaze toward your thighs and avoid jutting the chin or tugging on the neck.
– If needed, keep the head down or feet on the floor to reduce demand while preserving form.

Hundred Beginner Introduction

The Hundred is a foundational Pilates mat movement centered on strong core engagement and steady, intentional breathing. The person lies on their back with the head and shoulders lightly curled up, legs lifted in a bent or comfortably lengthened position, and arms moving in small pulses by the sides. Throughout the exercise, the mid-section works hard to keep the lower back from arching and the ribs from jutting upward, while the hip flexors assist in holding the legs off the floor.

This pattern creates a challenge where the trunk stays steady even though the arms and legs are active. The shoulders and upper back support smooth arm motion without creeping toward the ears, and the neck remains long rather than strained. Repeated breath patterns are woven into the pulsing action, helping to connect deep breathing with muscular effort. Overall, it is a precise, low-intensity drill that brings attention to how the abs, side abs, and core stabilize the spine and pelvis while breathing under load.