The Hundred
Classic Pilates Warm-up Exercise
Target Areas
About This Exercise
The Hundred is one of the most iconic Pilates exercises, designed to warm up the body, improve circulation, and strengthen the core. This dynamic breathing exercise challenges your endurance while building a strong foundation for your Pilates practice.
Named for the 100 beats of your arms during the exercise, The Hundred was created by Joseph Pilates himself as the perfect way to begin any Pilates session. It activates your powerhouse (core), increases blood flow, and prepares your body for more challenging movements.
How to Perform
- 1
Lie on your back with knees bent, feet flat on the floor
- 2
Lift your head and shoulders off the mat, chin tucked slightly
- 3
Extend your arms long by your sides, hovering a few inches off the mat
- 4
Extend your legs to a 45-degree angle (or keep knees bent for modification)
- 5
Begin pumping your arms up and down in small, controlled movements
- 6
Inhale for 5 arm pumps, exhale for 5 arm pumps
- 7
Continue for 100 total arm pumps (10 breath cycles)
- 8
Lower your head, shoulders, and legs to finish
Pro Tips
Keep your lower back pressed into the mat throughout
If your neck gets tired, support your head with one hand
Beginners can keep feet on the floor or in tabletop position
Focus on the exhale to engage your deep core muscles
Keep your shoulders away from your ears
Benefits
- Improves circulation and breathing coordination
- Strengthens deep core muscles and stabilizers
- Enhances focus and mind-body connection
- Builds endurance for longer Pilates sessions
- Warms up the entire body efficiently
- Increases abdominal strength and tone
Related Poses
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