Exercise of the Month: October 2012
Exercise: Pilates Hundred
Type: Body Weight Exercise
Muscles Worked: Abdominals
Equipment: Exercise Mat
Correct Form: Keep your torso still, as your arms move. Don’t squeeze your chin onto your chest, or thrust your chin toward the ceiling. Leave space between your chin and your chest as if you’re holding a tennis ball under your chin.
Cautions: For anyone not accustomed to keeping their head off the mat, the Pilates Hundred is a real challenge. The back of your neck may start to ache. If it does, do the modified version. If the modification doesn’t work for you, stop the exercise. Do not do this exercise if you feel pain.
Modifications: If the back of your neck begins to ache, do one or more of the following: 1) place one hand behind your head. 2) Bend your knees, and place both feet on your mat. 3) Do fewer than 100.
Benefits: The Pilates Hundred can be used as a warm up, since itt raises the heart rate, and may make you sweat. It strengthens the abdominal muscles, and increases spinal flexibility.
How To Do The Pilates Hundred
1. Lie on your back with your feet on your mat.
2. Reach your arms along your sides, just above the mat.
3. Slowly bring your chin toward your chest while curling your upper back off the mat.
4. Bring knees toward you. Straighten legs into an angle as shown in the photograph.
5. Pump your arms up and down as if you’re slapping water.
6. Inhale for 5 slaps. Exhale for 5 slaps.
7. A complete set is 100 slaps.
The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer, in a live setting. Exercises performed incorrectly may result in injury.
Copyright 2012 Irene Pastore and Blue Moon Personal Training