The hundred is the signature warm-up of classical Pilates mat work and usually the first exercise in a class. To do it, lie on your back, curl your head and shoulders off the mat, lift your legs into tabletop or extend them at a height you can control, and reach your arms long by your sides a few inches off the mat. Pump your arms up and down in small, brisk movements while breathing in for five pumps and out for five pumps. Ten full breath cycles make one hundred pumps. Keep your abdominals drawn in, your lower back supported and your neck relaxed. For an easier version, keep your knees bent in tabletop, rest your head on the mat or hold your legs higher. The hundred warms up the body, builds abdominal endurance and coordinates breath with movement.
Health note: This article is general information, not medical advice. Check with a doctor or physical therapist before starting Pilates if you have back or neck problems, osteoporosis, diastasis recti, are pregnant or postpartum, or are recovering from injury. The lifted head and shoulders place the spine in flexion, which some people are advised to modify. Ideally, learn exercises from a qualified instructor.
What the hundred trains
The hundred is both a warm-up and a demanding endurance exercise. The deep abdominals hold the pelvis and lower back steady against the weight of the legs, while the upper abdominals keep the head and shoulders curled. The rhythmic arm pumping works the shoulders and upper back and raises the heart rate slightly, helping to warm the body. The breathing pattern encourages full, deliberate breaths and trains the coordination between breathing and core engagement. Because it is sustained for a hundred counts, it builds stamina in the abdominal muscles rather than maximal strength.
Step by step
| Step | Key point |
|---|---|
| Set | Lie on your back, knees to tabletop |
| Curl | Lift head and shoulders, arms long by the sides |
| Legs | Extend legs to a height you can control |
| Pump | Pump arms up and down a few inches |
| Breathe | Inhale for 5 pumps, exhale for 5 |
| Repeat | 10 cycles equals 100 pumps |
How to do the hundred
- Lie on your back with your arms long by your sides and your knees drawn into your chest or lifted to tabletop.
- Draw in your abdominals and imprint your lower back gently toward the mat.
- Exhale and curl your head, neck and shoulders off the mat, lifting to the base of the shoulder blades, gaze toward your navel or thighs.
- Reach your arms long by your sides, a few inches off the mat, palms facing down.
- Extend your legs toward the ceiling or at a diagonal, or keep them in tabletop, choosing a position where your back stays supported.
- Begin pumping your arms up and down in small, energetic movements of a few inches, keeping the shoulders stable.
- Inhale through the nose for five pumps and exhale through the mouth for five pumps.
- Continue for ten breath cycles, reaching one hundred pumps.
- Finish by drawing the knees into your chest and lowering your head to rest.
Choosing your leg position
The leg position sets the difficulty of the hundred. With the feet on the floor and knees bent, the load on the lower back is lowest. Tabletop, with knees over hips and shins parallel to the floor, is a common beginner position. Extending the legs toward the ceiling is next, and lowering them toward a diagonal, around eye level, is the most challenging. Choose the position where your lower back stays supported and still for the entire hundred. If your back begins to arch or your legs shake uncontrollably, raise or bend them.
The arm pump
The arm pump should be small and brisk, moving from the shoulders with the arms long and straight. Imagine patting down on a surface or splashing water. Keep the shoulders drawn away from the ears and the upper body steady; the pumping should not rock the torso. The energy of the arms drives the rhythm, while the abdominals keep everything else still.
Keeping the legs connected
When the legs are extended, many instructors cue them in Pilates stance, with the heels together, the toes slightly apart and the backs of the inner thighs squeezing gently toward each other. This connection helps the legs feel lighter and can make it easier to stabilize the pelvis. Keep the legs long and active from the hips to the toes rather than letting them droop or shake. If the hamstrings are tight and the legs cannot straighten comfortably, a slight bend at the knees is fine. The legs should feel like a single, steady unit while the arms provide the rhythm.
Breathing in the hundred
The five-in, five-out breathing pattern is central to the exercise. Many instructors cue a percussive breath, taking five short sniffs in and five short puffs out, matching each pump. Others prefer one long, smooth inhale over five pumps and one long exhale over five. Both work. The key is to breathe laterally into the ribs while keeping the abdominals drawn in, and never to hold the breath. If you lose the breath pattern, slow the pumps or rest and restart.
Modifications
- Keep the feet on the floor with knees bent for the gentlest version.
- Keep the legs in tabletop rather than extending them.
- Rest your head on the mat or a small cushion if your neck tires.
- Hold the legs higher to protect the lower back.
- Do fewer counts, such as 50, building up over time.
- Place a small ball behind the upper back for support in the curl.
Where it fits in a Pilates session
In the classical mat sequence, the hundred is the first exercise, followed by the roll up. It is used to warm the body, increase circulation and connect breath with movement. In many classes, it appears near the start as part of the warm-up. It also appears in reformer sessions, where it is performed with the hands in the straps.
How to progress
Start with the feet on the floor or in tabletop with the head down. Next, add the head and shoulder curl. Then extend the legs toward the ceiling, and eventually lower them toward a diagonal. Each step should be comfortable for the full hundred before you move on. Progress is shown by a steady, supported spine, relaxed neck and even breathing throughout, not by how low the legs are.
Common mistakes to avoid
- Arching the lower back with the legs too low.
- Straining the neck or jutting the chin forward.
- Pumping from the elbows or wrists instead of the shoulders.
- Rocking the torso with each pump.
- Shrugging the shoulders toward the ears.
- Holding the breath or losing the rhythm.
- Letting the head drop back without resting properly.
Frequently asked questions
Why is it called the hundred?
The name comes from the hundred arm pumps completed during the exercise, done in ten cycles of five inhales and five exhales.
What does the hundred work?
It mainly builds abdominal endurance and coordinates breathing with core control, while also working the shoulders and warming up the body.
Why does my neck hurt during the hundred?
Neck strain usually means the abdominals are not supporting the curl or the chin is jutting forward. Rest your head down and build strength gradually.
