Hundred
Étape par étape
Exécution
- Lift your legs so your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle.
- Lift your head, neck, and shoulders off the floor and extend your arms long by your sides, hovering a few inches above your hips.
- Inhale deeply and, as you exhale, begin to pump your arms up and down in a controlled manner while keeping your abs engaged and your lower back pressed into the floor.
- Continue the arm pumping while you inhale for five counts and exhale for five counts, aiming to complete 100 counts in total.
Présentation
À propos de cet exercice
The Hundred is a classic Pilates exercise that is designed to strengthen the core and improve stability, making it suitable for individuals of all fitness levels, from beginners to advanced athletes. It primarily targets the abdominal muscles, but also engages the arms, legs, and lungs, providing a comprehensive workout. People would want to do the Hundred because it not only improves muscle tone and endurance, but also enhances breathing control and body awareness, promoting overall health and fitness.
Consignes du coach
Conseils techniques
The Hundred is primarily an abdominal exercise, so it's important to engage your core properly. Avoid the common mistake of pushing your stomach out; instead, imagine pulling your belly button towards your spine. This helps to protect your back and get the most out of the exercise.
The breathing pattern is crucial in the Hundred. Inhale for five counts and exhale for five counts, in sync with your movements. Avoid holding your breath, as this can increase your blood pressure.
Your legs should be raised to a position that allows you to maintain a neutral spine. If lifting your legs too high or too low causes your back to arch, adjust accordingly