Six Keys Pilates of Manayunk and Philadelphia

The HUNDRED

Lying on your back, chin to chest, arms reaching long by your side, knees bent 90*.

Begin by inhaling for 5 counts and exhaling 5 counts. Add the pumping and coordinate with the breath, inhaling and pumping 5 counts and exhale and pump 5 counts.

As you progress, the legs extend to 90*, then 45* and proceed lower.

! Do not move the legs any lower than your Powerhouse can hold !

Purpose:

The Hundred is a breathing exercise to get the lungs working and the heart pumping blood throughout the body. This exercise increases your endurance level and originated from the old fashioned water pump movement.

Goal:

To perform exercise inhaling and exhaling through the nose, legs to be at eye level; with back firmly pressed into the floor and perform the exercise with complete Control and Coordination.

Benefits:

Increases lung capacity. Strengthens Powerhouse. Elongates muscles in legs and Powerhouse.

Keep in Mind:

When performing the Hundred, keep the chin to the chest, coordinate the pumping with the breath and always work at your level. You should never strain to perform an exercise.