Pilates exercises explained

Hundred Prep

"Hundred Prep" is the preparatory exercise to the classic Pilates exercise "Hundred".

The "Hundred Prep" exercise improves the strength endurance of the trunk muscles. The given breathing rhythm promotes oxygen intake and thus gets the circulation going.

Joseph Pilates created this exercise as an introductory exercise in his program. His primary goal was to improve the depth of breath with the exercise.

Exercise description

In the supine position with legs up, we start with the Head Nod, then lift the head, torso and arms with the exhale into the Ab Prep.

In the inhalation we activate the center of the body and then in the exhalation we perform 5 small pumping movements with the arms. Elbows and wrists remain straight and the torso absolutely stable.

Again perform 5 pumping movements in the inhalation.

The whole thing is repeated 10 times.

Finally, lift the head and shoulder girdle slightly higher on the inhalation and roll to the starting position on the exhalation.

Frequently asked questions

What to do for neck pain?

Reduce the pumping movement to 50.
Support head with one hand.
Put the head down as described above and still keep moving.

Pro Tip From Maria

To further define the upper arms, actively push the arms towards the floor against an imaginary cushion of air.

If you are still too weak in the neck or have too little mobility in the thoracic spine, place your head on a small wedge to support it. This will help you get deeper into abdominal activation, especially if you suffer from a hunched back.