Updated: Oct 22, 2021
What is the Pilates 100?
The 100 is the exercise that warms us up and get us ready for our practice!
It shows up in the beginning of both the Mat and Reformer orders.
It should be done in every class. :)
It is part of the Basic 5 exercises, so it is meant to be practiced even in your first Pilates session.
It has a ton of variations to ensure every human can do it and every practitioner stays engaged throughout their years of practice.
Exercise: Pump your arms up and down while inhaling for a 5 count and exhaling for a 5 count.
It seems super simple when you read that, doesn't it?
The 100 has some hidden elements in it, which makes it intense and engaging - no matter what level you are working in. These hidden elements are the Pilates Fundamentals.
Pilates is built on seven Fundamentals: Breath, Shoulder Stability, Upper Ab Curl, Neutral Spine, Abdominal Engagement, Pelvic Stability, and Pelvic Mobility.
*You can find more information and pictures here: Pilates Fundamentals
Which Fundamentals are in the 100?
Let's do our Breakdown!
Breath - INHALE for 5, EXHALE for 5
Shoulder Stability - Pump your arms up and down (pumping comes from your back)
Upper Ab Curl - if you choose a variation with the upper ab curl
Abdominal Engagement - Pulling your deepest abdominal muscles in while you breathe and pump your arms (while you keep your legs in the air, if you choose that variation)
Pelvic Stability - Keeping your pelvis stable while doing all the things (no matter which variation you try)
Wow, that's pretty amazing!
I provided a bunch of 100 variations pictures below that could be used as a guide.
100 - Head Down; Legs in Tent position
100 - Upper Ab Curl; Legs in Tent position
100 - Head Down; Legs in Table Top position
100 - Upper Ab Curl; Legs in Table Top position
100 - Head Down; 1 Leg in Tent position; 1 Leg in Table Top position
100 - Head Down; Legs at 90 degrees'ish
100 - Upper Ab Curl; Legs at 90 degrees'ish
100 - Upper Ab Curl; Legs lower than 90 degrees
*the lower the legs the harder the 100 becomes
**not showing head down because it will make it harder to protect the low back with legs extended
100 - Advanced variation.
Upper Ab Curl; Feet at about eye-height or ~6" off the ground
100 - Advanced variation
A look at how to "get into" the 100 for the Advanced version
Arms over chest, legs long
Inhale. On your exhale, lift into Upper Ab Curl as feet lift up to eye height.
Start your inhale 5 count....