The hundreds is the oldest and the most effective of all the pilates, Take a look at the Pilates Exercises for Beginners.
he Hundred exercise in Pilates got its name because you hold the exercise for 100 beats. It is a great exercise to come early in a series because it gets your whole body warm, possibly even breaking a sweat. The Hundred gets your breath going strong and your blood moving. In addition, it is an excellent exercise for increasing torso stability and abdominal strength. You may have some difficulty keeping your head up for so long. Do not continue the exercise if your neck feels strained.
1 Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles.
Your back should be in Neutral Spine. If this position feels like a strain on your lower back, try keeping your feet down on the floor for now.
2 Inhale: Reach your arms straight up to the sky.
Your palms should be facing forward.
3 Exhale: As you reach your arms back down to the floor, lift your head and roll up to the Pilates Abdominal Position with your shoulder blades just off the mat.
Ref: http://www.dummies.com/how-to/content/how-to-do-the-pilates-hundred-exercise.html
4 Hold your position.
Take five short breaths in and five short breaths out (like sniffing in and puffing out). While doing so, move your arms in a controlled up and down manner - a small but dynamic pumping of the arms.
Be sure to keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work.
5 Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths.
The arms pump up and down -- about a 6-8 inch pump -- in unison with your breath.
Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.
Ref: http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm
Tips:
1. To modify the hundred: You can keep your legs in tabletop position. You can also do the exercise with your knees bent and the feet flat on the floor, lifting only the upper body.
People with upper back and neck issues can do this exercise with the legs extended or tabletop but the head down on the floor.
Neck Pain in Pilates
2. To make the hundred more challenging: Lower your legs. Do not lower your legs past where you can control the movement (the photo is an advanced version with the legs very low). Don't let your spine peel up off the floor as you lower the legs.
3. Watch an online video demonstration of the hundred. See: The Hundred, Pilates Video
4. Equipment: All you need is an exercise mat.
Ref: http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm
Start your Pilates exercises for beginners
You may also like: Pilate Exercise
he Hundred exercise in Pilates got its name because you hold the exercise for 100 beats. It is a great exercise to come early in a series because it gets your whole body warm, possibly even breaking a sweat. The Hundred gets your breath going strong and your blood moving. In addition, it is an excellent exercise for increasing torso stability and abdominal strength. You may have some difficulty keeping your head up for so long. Do not continue the exercise if your neck feels strained.
1 Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles.
Your back should be in Neutral Spine. If this position feels like a strain on your lower back, try keeping your feet down on the floor for now.
2 Inhale: Reach your arms straight up to the sky.
Your palms should be facing forward.
3 Exhale: As you reach your arms back down to the floor, lift your head and roll up to the Pilates Abdominal Position with your shoulder blades just off the mat.
Ref: http://www.dummies.com/how-to/content/how-to-do-the-pilates-hundred-exercise.html
4 Hold your position.
Take five short breaths in and five short breaths out (like sniffing in and puffing out). While doing so, move your arms in a controlled up and down manner - a small but dynamic pumping of the arms.
Be sure to keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work.
5 Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths.
The arms pump up and down -- about a 6-8 inch pump -- in unison with your breath.
Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.
Ref: http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm
Tips:
1. To modify the hundred: You can keep your legs in tabletop position. You can also do the exercise with your knees bent and the feet flat on the floor, lifting only the upper body.
People with upper back and neck issues can do this exercise with the legs extended or tabletop but the head down on the floor.
Neck Pain in Pilates
2. To make the hundred more challenging: Lower your legs. Do not lower your legs past where you can control the movement (the photo is an advanced version with the legs very low). Don't let your spine peel up off the floor as you lower the legs.
3. Watch an online video demonstration of the hundred. See: The Hundred, Pilates Video
4. Equipment: All you need is an exercise mat.
Ref: http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm
Start your Pilates exercises for beginners
You may also like: Pilate Exercise
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