This week I will be showing you how to do The Hundred 1 exercise.
This weeks Hundred exercise is designed to teach us controlled breathing and increase our endurance. Being able to maintain the correct position while doing one hundred counts with control can be quite tough the first time you try it so I would suggest to practice the technique a few times before trying to do the full exercise.
There are harder variations of this exercise as we progress to the more advanced exercises later on so it is important to master the basic technique first.
The Hundred is a perfect warm-up for the lungs and abdominal muscles. It helps increase endurance while building proper breathing techniques.
Inhale deeply for 5 beats while maintaining the rhythm with your arms, focusing on drawing in the lower abdominals more deeply. Then the next 5 beats you gently force exhalation also using your abdominal muscles.
While holding this position you pulse your arms for ten full breaths for a total of one hundred beats.
Your abdominals to be pulled in toward your spine.
AVOID: Allowing your lower back to arch while you pump your arms.
TARGETS: Torso Stability
BENEFITS: Warms up the muscles to increase blood flow
NOT ADVISABLE IF YOU HAVE: Lower back pain
That is me done for this week. I will see you next time.
Images and some content taken from Pilates Anatomy - A Comprehensive Guide - By Dr Abby Ellsworth