Muscle group: core; arms.
Intensity: moderate.

Directions

1. Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
2. Lift off your head, neck, and shoulders, engaging core muscles.
3. Bring legs to a tabletop position: lift feet off the floor and bend knees at a 90-degree angle. Your shins should be parallel to the floor, and knees should be directly above hips.
4. Keeping your arms straight, start pumping them up and down.
5. Inhale for five arm pumps and exhale for five arm pumps, maintaining a steady breathing rhythm.
6. Continue pumping your arms while keeping your head, neck, and shoulders lifted throughout the exercise.
7. Focus on engaging your core muscles and maintaining stability in your pelvis and lower back.

Modifications: this is, in fact, easier modification. In regular Hundred your legs should be straight and lifted from the ground at a 45-degree angle.

Mistakes

• Straining the neck. You may try to lift from the neck, rather than chest, also pointing your chin up to the ceiling. Instead focus on lifting both your shoulders and neck, keeping the neck relaxed and chin tucked slightly.
• Breath control: Remember to breathe steadily and rhythmically throughout the exercise. Coordinate your breath with the movement of your arms while keeping the core engaged.
• Holding tension in the shoulders: Keep your shoulders relaxed and away from your ears. Avoid tensing up your shoulders during the exercise.
• Lack of core engagement: Focus on activating your core muscles throughout the movement to maintain proper form.

Conclusion

The Hundred is a classic Pilates exercise that targets the core muscles, specifically the rectus abdominis and the transverse abdominis. It is a fantastic exercise for building core strength, improving endurance, and enhancing overall stability.

In general fitness routines, Hundred can be a valuable addition to strengthen the abdominal muscles, improve posture, and increase body awareness. It is often included in Pilates workouts, which focus on developing core strength, flexibility, and balance.

In circuit training, The Hundred can be used as a dynamic core exercise, providing a challenging workout for the abs and enhancing cardiovascular endurance. It can be included as part of a circuit targeting the core, upper body, or full-body conditioning. By incorporating Hundred into a circuit routine, you can engage multiple muscle groups and elevate your heart rate, making it an effective addition to a HIIT workout.

Whether you’re looking to strengthen your core, improve stability, or add variety to your circuit workouts, Hundred offers an excellent way to challenge your abdominal muscles and enhance overall fitness.