Exercise guide · Pilates

Pilates Hundred

The Hundred is a foundational Pilates warmup that builds core endurance. You hold a curled-up position with legs in tabletop while pumping your arms and breathing in a five-count rhythm until you reach one hundred pumps.

Targets: Core
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Hundred

Lie on your back on a mat with legs in tabletop position—knees bent 90° over hips, shins parallel to the floor.
Lift your head and shoulders off the mat and reach your arms long at your sides, palms down.
Pump your arms up and down in small, controlled pulses about 2–3 inches each way.
Inhale for five pumps, then exhale for five pumps—ten pumps equal one full breath cycle.
Keep your lower back gently imprinted on the mat and your core engaged throughout.
Continue until you reach 100 pumps or your form breaks, then lower your head and legs with control.

Form cues

Core scooped; ribs down
Small arm pumps—energy through fingertips
Neck long; gaze toward thighs
Steady breath—do not hold it

Common mistakes

Letting the lower back arch away from the mat
Large, sloppy arm swings
Tucking chin too hard and straining the neck
Letting legs drop or knees splay wider than hips

Muscles worked

Primary

Core

Secondary

None significant

Safety: If your neck fatigues, rest your head down briefly between sets. Stop if sharp neck or lower back pain occurs.

Alternatives

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