Here are three simple safe cues in how to do the marvelous abdominals Pilates exercise the Hundred
The Hundred exercise mainly target the following muscles: transversus abdominals, deep pelvic floor, rectus abdominals, scapula stabilizers and hip flexors.
Watch the video below of how to do the Hundred Pilates exercise.
On an exhale lengthen the back of the neck and stabilize the shoulder blades. Contract the abs and slide the rib cage towards the pelvis and flex the upper back and reach the arms off the mat. Extend the legs and lower them as low as you can while still holding imprint (lower back and pelvis imprinted against the weight of legs).
On an inhale do small pulses with your arms up and down and count to 5. On an exhale do small pulses with your arms up and down and count to 5.
Inhale and remain spinal flexion and bend your knees while you continue to reach your arms (level with shoulders), and on an exhale lower upper body to the mat.
Sets: 10 sets (100 pulses up and down with arms)
Caution: Make sure to stabilize the scapula (the shoulder blades) throughout the exercise in order to avoid the upper body tension and maintain imprint (lower back and pelvis imprinted against the weight of legs) at all time. The movement of the arms shall come from the shoulder joint, not the elbow. Focus on the downward movement of the motion with the arms. Don’t let your abdominal appear as popping up.
Fun fact: The thoracic spine (the upper body in flexion) plays a role in the respiratory function and the flexion is required for chest expansion during inhalation.