Pilates Mat Exercises Hundreds The 100’s is a great exercise to get your body warmed up and ready to go! It is critical that you maintain a neutral spine (please refer  to the Anatomy & Physiology page for step by step positioning). If your spine/pelvis are in neutral, you will be able to recruit the correct abdominal muscles, for true core strengening, without increased risks of injury!

Hundreds Level 2/Table Top Position
1. Lie face up on a mat with arms by your sides. Hold legs in air extended 45 degrees or with knees bent to 90 degrees.
2. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales.
3. At the same time, lift arms off mat and pulse them in unison with the breath — palms face up on inhale and down on exhale. Repeat 10 times for a total of 100 breaths.

Trainer’s comment: if you neck gets sore or tired, place it down on mat. If your low back gets sore, double check that you are in neutral. If you are in neutral, bring legs in towards your chest . If problems persist, stop exercise 

Hundreds Level 3/ Legs Extended

1. Extend legs to 45 degrees, keeping arms by your sides.
2. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales.

3. At the same time, lift arms off mat and pulse them in unison with the breath — palms face up on inhale, and down on exhale. 

4. Repeat 10 times for a total of 100 breaths.

Trainer’s comments: having your legs extended and head up, is an advancement. If you have any of the above trainer comments complaints; neck/back discomfort, double check that your pelvis is in neutral, and/or place head down. If discomforts persists, return back to table top position.