The Hundred (Level 1):- Start Position

1. Lie on your back in the relaxation position.
2. (Breathing out): Bring one knee up at a time to your chest.
3. Pelvic neutral and Scapulas anchored.

The Hundred (Level 1):- Action

1. (Breathing in and still zipping): Pump your arms up and down for a count of three to five. Keep your scapulas anchored and fingers lengthening away.
2. (Breathing out): pump your arms up and down for another count of five.
3. Repeat steps one and two for a total of five to ten times.

The Hundred (Level 1):

Start Position and Action

Comments

• This is a simplified version of the classic Pilates One Hundred Exercise.
• Why One Hundred? - Because after ten inward and outward breath cycles, you will have pumped your hands up and down a total of 100 times!
• It used to be the warm up exercise for all Pilates mat classes.

What it does

• Emphasises lateral breathing (into the sides of your chest).
• Integrates a number of movements combined with core stability. Your mind is given a lot to concentrate on! That's great for learning to consciously optimize your body positioning and movement.

Watch Points

• Your breathing should be comfortable. If you are getting light headed, take a break, and then re-start but do not completely exhale.
• Maintain the scapular anchor, and keep the tension in your arms and neck to a minimum.
• Keep the upper chest open.

Reference

1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
2. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/