• Since this (and many pilates exercises) require sustained abdominal contraction one should proceed with caution if one has high blood pressure or heart problems.
• Since this is performed lying on the back it is advised not to do this if one is more than 5 months pregnant.
• If the neck is sore do Hundred level 1 instead.

The Hundred (Level 2):- 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.
4. Roll your head from side to side

The Hundred (Level 2):- Action

1. Breathe in and zip and hollow.
2. (Breathing out): curl your chest up off the floor refer (PAC with Arms for details).
3. (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.
4. (Breathing out): pump your arms up and down for another count of five.
5. Repeat steps three and four for a total ten times.

The Hundred (Level 2):

Start Position

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. Great for optimizing your body positioning and movement.

Watch Points

• Gently tuck your chin and keep the back of your long and neck relaxed. Refer Chin Tucks. If there is neck strain, use the alternative Hundred (level 1).
• Your breathing should be comfortable. Remember to breathe deeply into the sides of the lower rib cage.
• Keep your breast bone soft and your upper chest open between the shoulders.
• 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/