In the world of Pilates, few exercises are as iconic—or as essential—as The Hundred. Often one of the first movements introduced to new students, this foundational exercise does far more than just look impressive. It’s a powerhouse of purpose, designed to ignite your core, build stamina, and set the tone for an effective Pilates session. But what exactly is The Hundred, and why is it so important in Pilates?
What Is The Hundred?
The Hundred is a classic Pilates mat exercise created by Joseph Pilates, the founder of the Pilates method. It involves lying on your back, lifting your legs to a specific position (often a 45-degree angle or tabletop), raising your head and shoulders off the mat, extending your arms alongside your body, and pumping your arms up and down in small, controlled motions. All of this is done while you inhale for five counts and exhale for five counts—repeating this breathing pattern ten times, hence the name “The Hundred.”
The Purpose Behind The Movement
While it might look simple at first glance, The Hundred serves several vital purposes in a Pilates routine:
1. Warm-Up and Circulation
The Hundred is typically performed at the beginning of a Pilates session. Its rhythmic arm pumps and deep breathing pattern help get the blood flowing and warm up the body. This increase in circulation is essential, especially in Pilates, where control, flow, and precision are key. A warmed-up body is more responsive and less prone to injury.
2. Core Activation
One of the primary goals of Pilates is to strengthen the core, or the “powerhouse,” which includes the abdominal muscles, lower back, hips, and glutes. The Hundred demands strong abdominal engagement to maintain stability and control while lifting the head, shoulders, and legs. It trains your body to work from the center—an essential Pilates principle.
3. Breath Control
Breath is a fundamental component of Pilates, and The Hundred is one of the best exercises to practice coordinating breath with movement. The challenge of inhaling and exhaling in a specific rhythm while maintaining effort reinforces the mind-body connection and builds endurance.
4. Mental Focus
Though it’s a physical movement, The Hundred also sharpens mental concentration. Coordinating breath, arm movements, core engagement, and leg positioning demands focus. This mindfulness is a core tenet of Pilates practice, helping to create awareness and control in every exercise that follows.
5. Stamina Building
Holding the position for the full 100 beats is no small feat. It builds stamina and endurance not just in the core, but in the lungs, shoulders, and legs. This makes The Hundred an excellent baseline for gauging strength and progression over time.
Final Thoughts
Though it might only take a minute or two to perform, The Hundred packs a serious punch in your Pilates routine. It’s not just a warm-up—it’s a comprehensive exercise in breath, focus, control, and core strength. Whether you’re a Pilates newbie or a seasoned practitioner, The Hundred reminds us of the power of simplicity and the effectiveness of working from our center.
Next time you lie down to start your Pilates workout, embrace The Hundred with intention—it sets the tone for everything that follows.
