Mat Pilates: The Hundred

Mat Repertoire

Abdominal Work:

The Hundred

Alternate Names

N/A

Derived From

Classical Reformer: The Hundred

Primary Element

Strength

Why for Primary?

To develop strength and endurance in thoracic flexion and strengthen as well as develop control in the deep abdominal muscles transversus abdominis to create pelvis and torso stability.

Secondary Element

Stability

Why for Secondary?

To develop control in the deep abdominal muscles transversus abdominis.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

1 set of 100 counts

Plane of Motion

Sagittal

Targeted Muscles

For torso flexion the targeted muscles are rectus abdominis or the ‘six-pack’ muscles at the front of the torso. To create pelvis stability the targeted muscles are the deep abdominal muscles transversus abdominis.

Warnings

This exercise may be unsuitable for clients where torso flexion or engagement of the abdominals is contraindicated.

The exercise may be difficult for clients who present with tight hip flexors, or lumbar pain due to the legs being lifted at a 90-degree angle. Try and round the lumbar spine relax into the Mat and bring the knees in towards the chest, or place the feet flat onto the Mat with the knees bent.

Execution

Lie supine on the Mat with the legs in a tabletop position (hips and knees at a 90 degree angle). Reach the arms to vertical – above the shoulders, palms facing downwards.

Exhale lift the head and chest, while pressing the arms down to the sides of the body keeping the legs in the tabletop position. Inhale, deepen the abdominal connection. Exhale to pump the arms up and down in small rhythmic motion for 5 counts, inhale to continue pumping the arms up and down for 5 counts. Repeat for 10 cycles – or 100 counts – hence the name. Return to the starting position to finish.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease-free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
  • Legs
    • Are the legs at a tabletop or 90-degree angle and not reaching away causing an arch in the lumbar spine?
  • Arms
    • Are the arms gently beating up and down to stay in rhythm with the counting?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Inhale, 2, 3, 4, 5, Exhale 2, 3, 4, 5
  • Keep the legs still in tabletop, noting nothing from the hipbones down moves
  • Keep the head aligned with the spine and eyes focused forward to the knees
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Maintain your gaze or eye line on the knees, avoiding dropping or lifting the chin
  • Imagine the pumping of the arms creating energy that moves through the body
  • Imagine you’re in a shallow bath, avoid splashing the water with your hands, create the movement from the shoulders and upper arms
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Keep everything as still as possible as the arms pump up and down with small, calm movements

Modifications and Variations

Regress the exercise by

  • Supporting the upper body with a foam wedge or cushion, keeping the head down and working through the arms beating, and holding the legs in tabletop
  • Placing the feet onto the Mat
  • Reducing the repetitions and/or pace
  • Working on Warm Up: Hundred Preparation

 

Progress the exercise by

  • Decreasing the pace to create more time under tension
  • Working towards Abdominal Work in the progressive repertoire to increase the leg levers reaching away from the torso to further challenge pelvis stability
  • Working towards Abdominal Work: The Hundred – Double Leg Stretch

Series and Transitions

This exercise is part of the Abdominal Work series which includes a range of other exercises in the fundamental and progressive repertoire. The Abdominal Work series can also be found in the Mat Work and Cadillac repertoire.

The traditional order of the Abdominal Work series is

Inspired Academy follows the order to create stability and mobility before building strength.

Warm Up repertoire

Fundamental repertoire

Progressive repertoire