Reformer Pilates: The Hundred

Reformer 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 shoulder extension 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

Breath Count

Inhale for five counts, exhale for five counts

Repetitions

1 set of 100 counts

Apparatus Setup

Suggested springs

  • Number system: 1 spring
  • Colour system: 1 x red spring
  • Resistance: light to medium

Headrest position flat unless any neck issues or the client feels more supported with the head lifted using the headrest or a slightly deflated Pilates ball or cushion.

Foot Bar one position down from vertical, or on many Reformers the top angled position.

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 carriage and bring the knees in towards the chest. Alternatively, place the feet onto the foot bar and place the straps away as if working on a mat.

Suggested springs

  • Number system: 1 spring
  • Colour system: 1 x red spring
  • Resistance: light to medium

 

Headrest position flat unless any neck issues or the client feels more supported with the head lifted using the headrest or a slightly deflated Pilates ball or cushion.

Foot Bar one position down from vertical, or on many Reformers the top angled position.

Execution

Lie supine on the carriage with the legs in a table top position (hips and knees at a 90 degree angle). Place the hands in the short loops with the arms vertical – above the shoulders, maintaining slight tension on the straps.

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
    • Is the table top leg at a 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?
  • Apparatus
    • Is there tension on the springs the whole time? Or is the carriage crashing to the stopper or ‘park’ indicating a lack of control and a push by the client beyond their ideal range of motion? If the carriage is crashing encourage the client to reduce their range of motion and slow their movement down to focus on controlling the return phase, keeping tension on the ropes and stopping when the arms come back above the shoulders at the end.

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 table top, 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 the carriage 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 table top
  • Placing the feet onto the foot bar and place the straps away as if working on a mat
  • Reduce the repetitions and/or pace
  • Working on Warm Up: Hundred Preparation

 

Progress the exercise by

  • Increasing the spring setting to one red and one blue spring, adding pace and repetitions 
  • 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.

Transition to Abdominal Work: Bicycle or the progressive repertoire exercises by returning to a supine position with the arms lifted above the shoulders ready for the next exercise.

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