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  Pilates exercise:   the hundred - level 3 Pilates Information
Pilates Alexander Technique
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  • 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 3):- 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 3):- 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. Breathe in and then (beathing out): straighten your legs so that your toes are softly pointing to the ceiling. Keep your legs close to vertical! -stops your lower back arching.
  4. (Breathing in and still zipping): Pump your arms up and down for a count of five. Keep your scapulas anchored and fingers lengthening away.
  5. (Breathing out): pump your arms up and down for another count of five.
  6. Repeat steps four and five for a total of five to ten times.
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The Hundred (Level 3):
pilates the hundred
Start Position
pilates the hundred
  • This is the classic Pilates Hundred Exercise.
  • Why One Hundred? - Because after ten inward and outward breath cycles, you 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).
  • Works the abdominals, and warms you up!
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.
  1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
  2. The Official Body Control Pilates Manual Available from:
© Bruce Thomson, EasyVigour Project
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