“The Hundred” is an effective Pilates exercise for a beautiful waist and flat tummy

“Hundred” is an exercise native to Pilates, which is now actively used in all areas of fitness. Why should it be included in your training plan? It’s simple: it involves a wide range of muscles, and the emphasis is on the abs.

trainer-teacher of the Pedagogical College of Fitness.

“The Hundred” is a dynamic exercise for the abs that also develops lung capacity through intense breathing. The exercise requires you to synchronize your breathing with the movement, demonstrating both strength and fluidity.”

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Benefits and contraindications

“Hundred” emphasizes the load on the abdominal muscles, including the rectus, transverse and oblique muscles. This allows you to correct the waist area and reduce the volume. Throughout the entire exercise, the body is in tension and the muscles of the legs, arms and buttocks are engaged. Thanks to the “hundred” develops the ability to stabilize the shoulder blades and torso. Also, if performed correctly and in compliance with the breathing cycles, the body is also cardio-loaded.

Before you start performing, it is important to know about contraindications. These include pregnancy, neck or lower back injuries. Discuss your condition with a qualified instructor, and he will be able to advise you on suitable modifications or alternative exercises.

How to perform correctly?

Only prepare a mat is not enough, before you start it is absolutely necessary to do a warm-up, ordinary joint exercises will do. And then you just need to carefully follow the correct technique and control the body.

التقنية

• Lie on your back. Raise your legs and bend them at the knees so that the shins and ankles are parallel to the floor and a right angle is formed at the hip joint (this position is called table top). Arms stretched along the body.
• Inhale. As you exhale, lift your head, lower your chin and, using your abdominal muscles, pull your upper spine off the floor to the base of your shoulder blades. Pull your shoulders away from your ears. Direct your gaze toward your abdomen. In this position, take a breath in.
• Exhale. At the same time, activate your abs, straighten your arms and legs. Extend your legs diagonally. If necessary, you can adjust the height of the leg raises to make it harder or easier to perform. Your feet should be as low as you can without “jolting” or pulling your lower back off the mat.
• Extend your arms forward at shoulder height parallel to the floor and imagine that you want to touch the wall in front of you with your fingertips. Hold this position. Take five short inhalations and five short exhalations. At the same time, move your arms up and down under control: non-amplitude but dynamic swinging of the arms, five movements – on the inhalation and five – on the exhalation. Be sure to keep your shoulders and neck relaxed. All the work should be done by the abdominal muscles.
• Make 10 complete breathing cycles. Each of which consists of five short inhalations and five short exhalations. The arms bob up and down in unison with your breathing. It is important to breathe deeply. Breathe with side (rib) breathing.
• To finish, keep your spine bent and pull your knees up to your chest. Wrap your arms around your knees and lower yourself to the floor. Take a deep inhale and exhale.

Lateral (rib) breathing – a type of breathing in which the inhalation is performed with the nose, the ribs are spread apart, air flows to the area of small ribs. Exhalation is performed with the mouth, the ribs are lowered inward.

Basic mistakes

To avoid injuries and get results, it is necessary to follow the rules of execution. Let’s analyze the main mistakes that should be avoided.

• The chin is directed upwards. Raising your head above the mat, you pull your chin towards the ceiling. This increases the tension in your neck. Instead, you should bring it closer to your chest, but leave enough space so that you can hold an imaginary egg between your chin and rib cage.
• The feet are positioned too low. Don’t let your feet go too low, thereby arching your back. Otherwise, you will engage your back muscles instead of your abs.

Modifications

People with upper back or cervical problems can perform this exercise, but with slight modifications. To make the “hundred” easier, you can keep your legs in a tabletop position. This will be easier than with your legs outstretched. In this position, your back is on the floor, legs raised, knees bent so that your thighs are perpendicular to the floor. Your shins form a flat, level “table top” and your thighs form the “table legs”. You can also perform the exercise with your knees bent and feet on the floor, lifting only your upper body.

What can be added to the training?

“Hundred” can be successfully supplemented with exercises from the starting position lying on your back, involving the same muscle groups.

For example:

• Single Leg Stretch;
• Double Leg Stretch;
• Single Straight Leg Stretch (Single Straight Leg Stretch);
• Double Straight Leg Stretch (Double Straight Leg Stretch);
• Criss Cross.

Perform the movements thoughtfully, without haste; this approach will help you achieve results. Expand your list of exercises and help your body on the road to health, strength and definition.

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