The Most Quintessential Pilates Exercise - The 100
The 100 is one of the most iconic pilates exercises out there. It’s your warm up but also an amazing way to connect to your abdominals and breath. It’s the perfect go to when you need to connect your abs, make your back feel better, or simply reset post “anything in life” exercise.
This being said, on the most basic level there’s a handful of simple ways to make this exercise more supportive or challenging. Not counting the millions of variations out there these are the basics you need to know.
Remember: harder is not always better and every day is different. Work from a place where you feel the workout but not strain or pain. The goal is to feel stronger and better - a good test is to recognize how do you feel during, immediately after and the next day. If it’s all good then you know you’re making the right choices, if not so good then take it down a notch
The 100 is simple: lift your head, neck, and shoulders and vigorously pump your arms up and down. Breathe in for 5 counts and out for 5 counts - 10 times. Changing your leg position will make this either more supportive or more challenging. Read below to learn more!
Legs in table top (knees over hips and shins parallel to the floor) is very supportive for your back. This is a great starting place for beginners or when your back isn’t feel great. If you get going and this isn’t for you today, try placing your feet on the floor - this will be even more supportive.
Next step would be extending your legs out to a “high” 45 degree angle. If you’re not quite ready for this option but feel ready to move on from table top, split the difference and extend your legs but keep your knees slightly bent.
Ready for a bit more? Lower your legs even more just below a 45 degree angle. Work to stretch them as straight as you can and really hug the midline (your inner thighs!!) of your body.
Feeling super strong and ready for the most advanced option? It’s from a dead start with your legs straight out on the floor and then you lift them a few inches off the ground. Hold onto your abs and inner thighs for dear life on this one! I’ll be honest it’s only occasionally that I can do this option!