Exercise 2: The HUNDRED tones the abdominal wall and activates the upper body
The name of this classic Pilates exercise comes from its breathing cycle: you inhale for five counts and exhale for five counts, repeating ten times (10 x 10 = 100).
- Lie on your back, arms next to your body.
- Inhale and lengthen your body.
- As you exhale, engage your pelvic floor and hug your navel to your spine, then lift your upper back (head and bust up to the tips of your shoulder blades).
- Keep your arms straight, parallel to the floor, and move them up and down as though you were trying to create a splash of water by tapping the surface with your hands.
- Do five quick taps as you inhale to a count of five, repeating five quick taps again as you exhale.
Note: For beginners, start doing the exercise first with your feet on the ground. Gradually work your way up by raising your legs off the ground, first with your knees bent to 90°, then with your legs straight at a 45° angle to the floor.
How many reps?
10 breathing cycles repeated 10 times