Pilates Exercises: The Hundred
Pilates is an exercise method that strengthens the body in a balanced way, improving posture, flexibility, and coordination. One of the most iconic and fundamental Pilates exercises is The Hundred , a series of movements that activates the core and improves cardiorespiratory endurance.
Benefits of The Hundred
This exercise brings several benefits to the body:
- Core Strengthening : Works the deep abdominal muscles, promoting stability and support for the spine.
- Improved Breathing : Emphasizes coordination between breathing and movement, increasing lung capacity.
- Effective Warm-up : Activates circulation and prepares the body for other Pilates exercises.
- Resistance Development : Repetitive movements strengthen muscles and improve stamina.
How to Run The Hundred
- Starting Position : Lie on your back, bend your knees and place your feet flat on the floor.
- Core Activation : Slightly lift your head, neck and shoulders, keeping your gaze on your abdomen.
- Leg Raises : You can keep your legs bent or extend them at a 45º angle.
- Arm Movement : Extend your arms parallel to the floor and move them up and down rhythmically.
- Breathing Pattern : Inhale for five counts and exhale for five counts, repeating until 100 beats are complete.
Tips for Safe Execution
- Keep your core engaged to protect your lower back.
- If you experience neck discomfort, support your head with a towel or reduce the height of the elevation.
- Controls breathing to ensure fluid and efficient movement.
Conclusion
The Hundred is an excellent exercise for strengthening your core and improving endurance. It can be adapted to different fitness levels and is a great introduction to the Pilates method. Give it a try and feel the benefits!
