The Hundred Mat Exercise in 4 Steps

The Hundred is technically the very first exercise in the Pilates Mat Sequence. It is part of the Basic 5 and Basic 10 Mat Exercises. Below are the 4 steps and modifications that I talk about in this video listed:

1. Upper Ab Curls

- Goal: learn dynamic hip stabilization.

2. Holding Your Upper Ab Curl

- Goal: learn dynamic spinal stabilization.

3. Add Arm Pumps

-Goal: Learn arm joint movement while stabilizing your spine and hip bone.

4. Add the legs (bend, straight, reach)

- Goal: it’s an add-on! Ideally your hips and spine should be strong and stable for your legs to float up from the power of your core! Gradually move toward straight legs at 45 degrees. If your legs are weighing down on your low back, back- track a few steps for safety and work on strengthening your core.

These steps may take a while to go trough and master and that’s ok. It doesn’t have to be perfect but we want to keep you safe. If you have any injuries or concerns about trying this for your body, please consult your doctor. To get a deeper work and understanding, head to my website and try a live class or even better, a private lesson!

Please remember: everyone’s body is different, and I’m simply using mine to teach and demonstrate so that you can try it at home! Embark on a journey to understand your own body - let’s schedule a private lesson together! After our lessons, you use this video to guide you!

Let me know below if this was helpful. Which step or modification was challenging to work on? Did you record yourself, and what did you discover?