Pilates: the Hundred and its benefits for body and mind
March 24, 2017
A Pilates warm-up exercise, the Hundred prepares the body and mind for exertion. Through energetic movement and deep breathing, it activates blood circulation and tones muscles.
Discover the Hundred, with MB Studio Pilates, the Pilates studio in Geneva!
What is the Hundred?
The Hundred, this Pilates abdo exercise focuses on the body’s energy center. Its name (cent in French) is inspired by the respiratory cycle performed during exercise. Inhale 5 beats and exhale 5 beats to make 10 beats, repeated 10 times, for a total of 100 beats, hence the name Hundred.
How to make the Hundred?
Start by lying on your back with your arms at your sides and your shoulders perfectly aligned. Then bring the knees up to the chest, bend the legs and keep the calves parallel to the floor. As for the movement, beat with your arms for 5 beats on the inhale and 5 beats on the exhale to make 10 beats. The difficulty of this Pilates exercise lies in the need to gradually move the legs away from the center of the body. Towards the end of the 10th and final series, you’ll find yourself with your legs stretched out.
It is recommended to keep the abdomen contracted (but not too much) for a sheathing effect. The nape of the neck must be correctly rolled up so that it does not bear the weight of the head.
Why do this Pilates exercise?
The Hundred to stimulate blood circulation
This Pilates exercise activates blood circulation, oxygenating and toning all your muscles, ideal for preparing your body for even more enduring movements.
The Hundred to perfect breathing
By contracting your abdominal muscles, you will breathe deeply and naturally by extending your ribcage. This breathing technique (to be adopted for the rest of the Pilates exercises) plays an important role in muscle relaxation, stress relief and precision of movement.
The Hundred for deep muscle work
The Hundred works the muscles in depth, especially the postural ones (muscles responsible for body stability and support).
The Hundred to boost concentration
In addition to warming up, the Hundred improves your concentration. Thanks to this exercise, you’ll feel and rediscover your body’s muscles.