How To Teach Hundred Pilates Mat Exercise
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Position: 1 of 34
Previous Position: n/a
Next Position: Roll Up
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Increase blood circulation. Good warmup. Increase abdominal strength.
Precautions: Shoulder tightness.
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The main superpower of the Hundred pilates mat exercise is core strength to prevent (or reduce) back pain. it also increases blood circulation and is a good warm-up. An ideal beginner modification is to keep your head and feet on the mat and raise one leg at a time.
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6 Teaching Steps For Hundred Pilates Exercise: Infographic
Step 1: Lie On Your Back
Lie on your back. Arms by sides with palms on the mat.
Step 2: Bend Knees
Bend knees towards the chest. Curl up your head, neck and shoulders.
Step 3: Hover
Hover arms up to the height of the abdominal wall.
Step 4: Extend Legs
Extend legs long to 45 degrees. Heels together and toes apart (pilates stance).
Step 5: Pump
Vigorously pump arms up and down. Inhale through the mouth for 5 counts and exhale through the mouth for 5 counts (one set).
Step 6: Return & Repeat
Bring your head and feet down to the mat. Repeat.
6 Top Teaching Tips For Hundred Pilates Exercise
Tip 1: Finishing
To finish, keep your spine curved as you bring your knees in toward your chest. Grasp your knees and roll your upper spine and head down to the floor.
Tip 2: Release Neck Tension
Keep your neck gently tucked towards your chest, leaving enough room that you could cradle an egg between your chin and your chest.
Tip 3: High Legs
Keep the legs high to reduce arching in your back. The arch will cause you to use your back muscles instead of your abs.
Tip 4: Have Patience
Have patience with this exercise. The number one mistake beginners make when doing the Hundred is doing an advanced modification too early on. Have the courage to do the beginner modifications (see below) that help build the foundation for you to do the advanced versions.
Tip 5: Neck Strain
Your abs should be the body part that is working over time. If, however, your neck is strained it is a red flag and you should stop and choose one of the beginner modifications.
Tip 6: Gaze
Gaze at your abs (not the ceiling).
5 Beginner Modifications For Hundred Pilates Exercise
Beginner Modification 1: Baby Hundred I
Keep your head and feet on the mat.
Beginner Modification 2: Baby Hundred II
Keep your head and feet on the mat. Raise one leg at a time.
Beginner Modification 3: Tabletop Position
Keep your legs in the Tabletop Position (the back remains on the mat, the legs are raised, and the knees are bent so the thighs are perpendicular to the floor).
Beginner Modification 4: Chair Position I
Lift the legs up, creating a 90-degree angle in your knee and hips (will look like you are in a sitting position in a horizontal plane).
Beginner Modification 5: Chair Position II
Lift the legs up, creating a 90-degree angle in your knee and hips (will look like you are in a sitting position in a horizontal plane). Bring the knees closer to your chest to reduce the angle of your hips.
6 Advanced Modifications For Hundred Pilates Exercise
Advanced Modification 1: Hundred On A Foam Roller Version I
Hundreds on a Foam Roller version I
Advanced Modification 2: Hundred On A Foam Roller Version II
Hundreds on a Foam Roller version II
Advanced Modification 3: Ab Crunches On A Foam Roller
Ab Crunches on a Foam Roller
Advanced Modification 4: Arm Raises On A Foam Roller
Arm Raises on a Foam Roller
Advanced Modification 5: Legs At 90-Degrees
Raise your legs from the standard 45-degree angle to 90 degrees (near as possible to a vertical line).
Advanced Modification 6: Legs Low
The hardest version of the Hundred is when your feet are just a few centimetres off the ground (make sure your lower back doesn't arch off the mat by focusing on engaging the abdominals).
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Free Joseph Pilates Lesson Plan
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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
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The 34 Joseph Pilates Exercises
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Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order...
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order...
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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