Hundreds Reformer
| Similar Pose Names: | Hundred reformer |
|---|---|
| Category: | Reformer |
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Reformer |
| Types: | Balance, Seated & Floor, Strengthen, Supine |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Lower Back, Middle Back, Neck |
| Chakras: | Base, Sacral Centre |
| Therapy: | Poor Posture |
| Drishti: | Up |
| Dosha: | Kapha, Pitta |
Lie on your back with legs in tabletop position. Hold the short loops and extend your arms beside your body, parallel to the ground without touching the carriage. Inhale, nod your chin. Exhale, curl up towards your knees. Pulse arms 100 times.
Builds core endurance.
Beginner: Keep feet on the footbar for stability. Intermediate: Extend legs diagonally up to reduce load. Advanced: Extend legs to forty-five degrees and hold.
Neck or low-back pain.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Level 1/2 reformer
- Annalisa
- 15 Minute Reformer Challenge: For beginners
- 15 Minute Reformer Challenge: Core + Arms
- 15 Minute Reformer + Arc Challenge: For beginners
- 15 Minute Reformer Longbox Challenge
- Reformer Exercises
- SPINE RELIEF
- Ask Genie2
- 1
- flow 1.5
- Reformer Exercises
- Reformer Intro Session Sequences
- Reformer 1
- Introduction Reformer
- Reformer Beginner
- 90 mins Reformer Exercises
- Dax mixed equipment week 1
- Dax mixed equipment week 1
- Reformer
- Reformer
- Keith Feb 10th
- Reformer Exercises
- Reformer
- Reformer
- CP Reformer Flow 1
- Reformer Exercises
- Jeff Radzinski
- Demo 2
- Reformer Exercises
- CP Reformer Flow 1-shared
- Beginners reformer
- Beginners reformer
- Beginners reformer2
- CP Reformer Flow 1-saturday
- Beginners reformer2
- Beginners reformer2
- Beginners reformer2
- Beginners Reformer Footwork-->Straps Arms+Legs
- Debbie slowly slowly
- Debbie 20.05
- Beginner Reformer Footwork - Straps - Short Spine
- CP Reformer Flow 1-saturday
- CP Reformer Flow 1-saturday
- 1st reformer flow
- Joseph Pilates: 34 Classic Mat Exercises With Modifications
- CP Reformer Flow 1-CF
- CP Reformer Flow 1 Beginner
- flow 1.5
- CP Reformer Flow 1-CF
- CP Reformer Flow 1 CF2
- reformer beginner side lying 1
- CP Flow 1.5
- reformer arms and abs
- STOTT REFORMER REPERTOIRE: Essential & Intermediate
- Reformer- Basic
- CP Reformer Flow 1-saturday
- STOTT REFORMER REPERTOIRE: Essential & Intermediate
- Flow 1-B
- Flow 1-A
- Flow 1-A
- Flow 1-B
- Beginners reformer2
- Reformer Exercises
- Reformer 1
- Debbie October 2020
- 1st reformer flow
- CP Reformer Flow 1-CF
- Flow 1-A
- Beginners Reformer Footwork-->Straps Arms+Legs
- 1st reformer flow
- Essential reformed
- reformer beginner side lying 1
- Beginners reformer2
- STOTT REFORMER REPERTOIRE: Essential & Intermediate
- Joseph Pilates: 34 Classic Mat Exercises With Modifications 1
- Reformer 2
- Reformer
- 90 mins Reformer Exercises
- Reformer Exercises
- Level 1/2 reformer
- Beginners reformer2
- SCULPT
- ADORE YOUR CORE
- FULL SCULPT - Balance Cushion & Hand Weights
- FULL ADORE YOUR CORE Small Ball
- FULL SPINE RELIEF Foam Roller
- Debbie October 2020
- Beginners reformer2
- CP Reformer Flow 1-shared
- CP Reformer Flow 1-CF
- STOTT REFORMER REPERTOIRE: Essential & Intermediate
- 15 Minute Reformer Challenge: For beginners
- STOTT REFORMER REPERTOIRE: Essential & Intermediate
- Beginners reformer2
- CP Reformer Flow 1-CF
- CP Reformer Flow 1 CF2
- Beginner Reformer Footwork - Straps - Short Spine
- CP Reformer Flow 1-shared
- Reformer Exercises
Hundreds on Reformer: 30 Modifications for All Levels
Hundreds on Reformer is one of the most iconic Pilates exercises in the original Reformer Pilates Card Deck, which features 48 reformer exercises designed to build strength, control, endurance, and breath capacity.
On the reformer, the straps add resistance and feedback, turning the Hundred into a full-body coordination challenge. You’ll work the deep abdominals, build shoulder endurance, and practise strong, rhythmic breathing while keeping the legs steady and the carriage quiet. The goal is a lifted chest with a long neck, wide collarbones, and arms that pulse from the shoulders rather than the hands.
The setup is simple: lie on your back with legs in tabletop. Hold the short loops and extend your arms beside the body, parallel to the ground without touching the carriage. Inhale, nod the chin. Exhale, curl up towards the knees. Then pulse the arms 100 times, keeping the breath steady and the torso stable.
Below are 30 unique modifications for Hundreds on Reformer, offering options for beginners, intermediate movers, and advanced practitioners.
10 Beginner Modifications For Hundreds on Reformer
Beginner Modification 1: Feet Down Version
Keep feet on the footbar for stability.
Beginner Modification 2: Head Down Option
Keep head down and pulse arms only.
Beginner Modification 3: Tabletop Hold Without Curl
Keep legs in tabletop and skip the curl.
Beginner Modification 4: Smaller Arm Pulses
Pulse arms smaller to reduce shoulder fatigue.
Beginner Modification 5: Bend Knees Tighter
Bring knees closer to chest for support.
Beginner Modification 6: Shorter Set Count
Do fifty pulses instead of one hundred.
Beginner Modification 7: Lighter Spring Choice
Reduce tension to keep shoulders relaxed.
Beginner Modification 8: Arms Slightly Higher
Raise arms a little to ease neck strain.
Beginner Modification 9: Pause Every Twenty Pulses
Rest briefly to reset breath and posture.
Beginner Modification 10: Focus on Long Exhale
Exhale longer to support abdominal engagement.
10 Intermediate Modifications For Hundreds on Reformer
Intermediate Modification 1: Straighten Legs Higher
Extend legs diagonally up to reduce load.
Intermediate Modification 2: Lower Legs Two Inches
Lower legs slightly while keeping pelvis stable.
Intermediate Modification 3: Keep Curl and Hold
Hold curl height steady throughout the set.
Intermediate Modification 4: Larger Arm Pulse Range
Pulse a bit bigger without touching carriage.
Intermediate Modification 5: One Breath Per Ten Pulses
Inhale five pulses, exhale five pulses.
Intermediate Modification 6: Add Two-Second Curl Hold
Hold the curl for two seconds before pulsing.
Intermediate Modification 7: Strap Tension Consistency
Keep strap tension even through every pulse.
Intermediate Modification 8: Carriage Still Challenge
Pulse without any carriage movement.
Intermediate Modification 9: Add Toe Point and Flex
Alternate pointing and flexing feet every ten.
Intermediate Modification 10: Longer Set Endurance
Add an extra ten pulses with control.
10 Advanced Modifications For Hundreds on Reformer
Advanced Modification 1: Legs at 45 Degrees Hold
Extend legs to forty-five degrees and hold.
Advanced Modification 2: Lower Legs Every Ten Pulses
Lower legs two inches every ten arm pulses.
Advanced Modification 3: Scissor Legs Variation
Scissor legs while maintaining steady arm pulses.
Advanced Modification 4: Double Leg Lower and Lift
Lower legs slightly then lift, keeping curl steady.
Advanced Modification 5: Hold Curl Top Three Seconds
Add a three-second hold at the curl top.
Advanced Modification 6: Single-Leg Tabletop Switch
Extend one leg, switch every ten pulses.
Advanced Modification 7: Faster Arm Pulse Tempo
Increase speed while keeping shoulders down.
Advanced Modification 8: Arms Hover Lower
Lower arms closer to carriage without touching.
Advanced Modification 9: Reverse Breathing Challenge
Exhale five pulses, inhale five pulses, stay stable.
Advanced Modification 10: Extended Endurance Set
Do one hundred and twenty pulses with control.
George’s Conclusion and the Reformer Pilates Card Deck
Hundreds on Reformer is a brilliant test of Pilates fundamentals: breath, endurance, core control, and shoulder organisation. When the ribs stay stacked, the neck stays long, and the legs hold steady, the Hundred becomes a powerful full-body exercise rather than a frantic arm-flapping event.
Use the beginner modifications to build confidence and breath rhythm, the intermediate variations to refine strength and endurance, and the advanced options to increase intensity through leg position challenges, longer sets, and stricter control.
The Reformer Pilates Card Deck includes 48 essential reformer exercises, and with layered modifications like these, it’s your complete library for classes, privates, and home practice.
