The Hundred

About This Exercise

The signature Pilates warm-up exercise that pumps the blood and warms the body. Named for the 100 arm pumps performed.

1Setup

Lie on your back with knees bent in tabletop position (knees over hips, shins parallel to floor). Arms reach long by your sides, palms down. Engage your core to press lower back into the mat.

2Execution

1. Inhale to prepare. 2. Exhale, curl head and shoulders off the mat, reaching arms forward, hovering just above the mat. 3. Begin pumping arms vigorously up and down about 6 inches. 4. Inhale for 5 pumps, exhale for 5 pumps. 5. Continue for 10 full breath cycles (100 total pumps). 6. Keep legs in tabletop or extend to 45° for more challenge. 7. Lower head and legs to finish.

Pro Tips

• Keep shoulder blades off the mat
• Pump from the shoulders, not wrists
• Maintain steady breathing rhythm
• Draw navel to spine throughout