Hundred
- Target muscle
- Obliques, Rectus Abdominis
- Equipment
- Body weight
- Body part
- Hips, Thighs, Waist
- Type
- Stretching
The Hundred is a classic Pilates core exercise that builds endurance in the rectus abdominis and obliques while you hold your legs extended and pump your arms in a steady rhythm. It pairs a deep abdominal hold with paced breathing, making it a staple warm-up that switches on the waist and trunk before a full session.
How to do the Hundred
- 1Lie on your back with knees bent, feet flat, arms resting at your sides and palms down.
- 2Draw your navel toward your spine to brace the abdominals and flatten your lower back into the floor.
- 3Curl your head, neck, and shoulder blades off the floor, keeping your gaze toward your hips.
- 4Extend both legs to a 45° angle, or keep them higher and bent if that is too intense for your lower back.
- 5Reach your arms long past your hips, lifting them a few inches off the floor with palms facing down.
- 6Pump your arms up and down in short, controlled beats, keeping your shoulders pulled away from your ears.
- 7Inhale for five arm pumps, then exhale for five arm pumps, keeping the abdominals braced throughout.
- 8Continue the rhythm until you complete 100 pumps, then lower your head, arms, and legs to finish.
Form tips
- Keep your lower back pressed into the floor the whole time; if it arches, raise your legs higher to reduce the load.
- Pump from the shoulders with straight, energized arms rather than flapping from the wrists.
- Match your breath to the count, in for five and out for five, to keep the obliques and rectus abdominis engaged.
- Lengthen the back of your neck and let your upper abs, not your hands behind your head, hold the curl.
- Build toward 100 in sets of 20 or 50 if you are new, stopping if your neck or back fatigues.
Common mistakes
- Letting the lower back arch off the floor, which shifts strain to the spine and takes tension off the abdominals.
- Straining the neck forward instead of curling from the upper torso, leading to neck pain and a weaker abdominal contraction.
- Dropping the legs too low before the core is strong enough, which lets the back arch and reduces the work in the waist.
- Holding the breath instead of pacing inhales and exhales, which limits the rhythmic bracing the exercise is built on.
- Pumping the arms wildly from the wrists rather than from the shoulders, wasting effort and breaking the steady tempo.
Frequently asked questions
What muscles does the Hundred work?
The Hundred targets the rectus abdominis and the obliques, building endurance through the front and sides of your waist as you hold the curl and pump your arms.
How high should I hold my legs in the Hundred?
Aim for about 45° if you can keep your lower back pressed to the floor. If your back arches, raise the legs higher or bend the knees until your core is strong enough.
Is the Hundred good for beginners?
Yes. Beginners can keep the knees bent or the legs high and break the 100 pumps into smaller sets, building up as their core endurance improves.
Why is it called the Hundred?
It is named for the 100 arm pumps you perform, breathing in for a count of five and out for a count of five, which adds up to ten breaths of ten beats.
Where should I feel the Hundred?
You should feel it as a deep burn across your abdominals and the sides of your waist. Sharp neck or lower-back discomfort means you should ease the position.
