Primary muscles: Abs, back
Secondary muscles: Core, arms, hip flexors
Equipment: No equipment
PILATES HUNDRED INSTRUCTIONS
1. Lie on your back with your knees bent and your legs parallel to the floor, lift your shoulders off the mat and extend your arms and legs.
2. Inhale for a count of 5, then exhale for a count of 5 while simultaneously pumping your arms up and down.
3. Repeat 10 times for a count of 100.
PROPER FORM AND BREATHING PATTERN
Engage your core and back muscles and keep your lower back pressed against the floor. Relax your head, neck, and shoulders, extend your arms to the front, keeping them a few inches off the floor, and keep your legs at a 45-degree angle above the floor, or as low as you can without peeling up the lower back off the mat. Coordinate your breath with the up and down movement of the arms.
The pilates hundred is a dynamic warm up exercise for the abdominal muscles that helps oxygenate the body. This exercise strengthens the abdominal muscles, improves circulation and boosts endurance, stability, and strength.
SETS AND REPS
To calculate the number of calories burned doing the pilates hundred, enter your weight and the duration of the exercise: