{"id":57287,"date":"2020-10-30T07:21:49","date_gmt":"2020-10-30T07:21:49","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/hundreds-reformer\/"},"modified":"2026-03-12T16:42:13","modified_gmt":"2026-03-12T16:42:13","slug":"hundreds-reformer","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/hundreds-reformer\/","title":{"rendered":"Hundreds Reformer"},"content":{"rendered":"<p>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. <\/p>\n<h2><strong>Hundreds on Reformer: 30 Modifications for All Levels<\/strong><\/h2>\n<p><strong>Hundreds on Reformer<\/strong> is one of the most iconic Pilates exercises in the original <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a>, which features <strong>48 reformer exercises<\/strong> designed to build strength, control, endurance, and breath capacity.<\/p>\n<p>On the reformer, the<strong> straps add resistance and feedback, turning the Hundred into a full-body coordination challenge<\/strong>. You\u2019ll 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.<\/p>\n<p>The setup is simple: <strong>lie on your back with legs in tabletop<\/strong>. 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.<\/p>\n<p>Below are <strong>30 unique modifications<\/strong> for <em>Hundreds on Reformer<\/em>, offering options for beginners, intermediate movers, and advanced practitioners.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Beginner Modifications For Hundreds on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Beginner Modification 1: Feet Down Version<\/strong><br \/>\nKeep feet on the footbar for stability.<\/p>\n<p><strong>Beginner Modification 2: Head Down Option<\/strong><br \/>\nKeep head down and pulse arms only.<\/p>\n<p><strong>Beginner Modification 3: Tabletop Hold Without Curl<\/strong><br \/>\nKeep legs in tabletop and skip the curl.<\/p>\n<p><strong>Beginner Modification 4: Smaller Arm Pulses<\/strong><br \/>\nPulse arms smaller to reduce shoulder fatigue.<\/p>\n<p><strong>Beginner Modification 5: Bend Knees Tighter<\/strong><br \/>\nBring knees closer to chest for support.<\/p>\n<p><strong>Beginner Modification 6: Shorter Set Count<\/strong><br \/>\nDo fifty pulses instead of one hundred.<\/p>\n<p><strong>Beginner Modification 7: Lighter Spring Choice<\/strong><br \/>\nReduce tension to keep shoulders relaxed.<\/p>\n<p><strong>Beginner Modification 8: Arms Slightly Higher<\/strong><br \/>\nRaise arms a little to ease neck strain.<\/p>\n<p><strong>Beginner Modification 9: Pause Every Twenty Pulses<\/strong><br \/>\nRest briefly to reset breath and posture.<\/p>\n<p><strong>Beginner Modification 10: Focus on Long Exhale<\/strong><br \/>\nExhale longer to support abdominal engagement.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Intermediate Modifications For Hundreds on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Intermediate Modification 1: Straighten Legs Higher<\/strong><br \/>\nExtend legs diagonally up to reduce load.<\/p>\n<p><strong>Intermediate Modification 2: Lower Legs Two Inches<\/strong><br \/>\nLower legs slightly while keeping pelvis stable.<\/p>\n<p><strong>Intermediate Modification 3: Keep Curl and Hold<\/strong><br \/>\nHold curl height steady throughout the set.<\/p>\n<p><strong>Intermediate Modification 4: Larger Arm Pulse Range<\/strong><br \/>\nPulse a bit bigger without touching carriage.<\/p>\n<p><strong>Intermediate Modification 5: One Breath Per Ten Pulses<\/strong><br \/>\nInhale five pulses, exhale five pulses.<\/p>\n<p><strong>Intermediate Modification 6: Add Two-Second Curl Hold<\/strong><br \/>\nHold the curl for two seconds before pulsing.<\/p>\n<p><strong>Intermediate Modification 7: Strap Tension Consistency<\/strong><br \/>\nKeep strap tension even through every pulse.<\/p>\n<p><strong>Intermediate Modification 8: Carriage Still Challenge<\/strong><br \/>\nPulse without any carriage movement.<\/p>\n<p><strong>Intermediate Modification 9: Add Toe Point and Flex<\/strong><br \/>\nAlternate pointing and flexing feet every ten.<\/p>\n<p><strong>Intermediate Modification 10: Longer Set Endurance<\/strong><br \/>\nAdd an extra ten pulses with control.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Advanced Modifications For Hundreds on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Advanced Modification 1: Legs at 45 Degrees Hold<\/strong><br \/>\nExtend legs to forty-five degrees and hold.<\/p>\n<p><strong>Advanced Modification 2: Lower Legs Every Ten Pulses<\/strong><br \/>\nLower legs two inches every ten arm pulses.<\/p>\n<p><strong>Advanced Modification 3: Scissor Legs Variation<\/strong><br \/>\nScissor legs while maintaining steady arm pulses.<\/p>\n<p><strong>Advanced Modification 4: Double Leg Lower and Lift<\/strong><br \/>\nLower legs slightly then lift, keeping curl steady.<\/p>\n<p><strong>Advanced Modification 5: Hold Curl Top Three Seconds<\/strong><br \/>\nAdd a three-second hold at the curl top.<\/p>\n<p><strong>Advanced Modification 6: Single-Leg Tabletop Switch<\/strong><br \/>\nExtend one leg, switch every ten pulses.<\/p>\n<p><strong>Advanced Modification 7: Faster Arm Pulse Tempo<\/strong><br \/>\nIncrease speed while keeping shoulders down.<\/p>\n<p><strong>Advanced Modification 8: Arms Hover Lower<\/strong><br \/>\nLower arms closer to carriage without touching.<\/p>\n<p><strong>Advanced Modification 9: Reverse Breathing Challenge<\/strong><br \/>\nExhale five pulses, inhale five pulses, stay stable.<\/p>\n<p><strong>Advanced Modification 10: Extended Endurance Set<\/strong><br \/>\nDo one hundred and twenty pulses with control.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>George\u2019s Conclusion and the Reformer Pilates Card Deck<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Hundreds on Reformer<\/strong> 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 <strong>powerful full-body exercise<\/strong> rather than a frantic arm-flapping event.<\/p>\n<p>Use the <strong>beginner modifications<\/strong> to build confidence and breath rhythm, the <strong>intermediate variations<\/strong> to refine strength and endurance, and the <strong>advanced options<\/strong> to increase intensity through leg position challenges, longer sets, and stricter control.<\/p>\n<p>The <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a> includes <strong>48 essential reformer exercises<\/strong>, and with layered modifications like these, it&#8217;s your complete library for classes, privates, and home practice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. Hundreds on Reformer: 30 Modifications for All Levels Hundreds on Reformer is one [&hellip;]<\/p>\n","protected":false},"featured_media":68319,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,152],"pose_types":[35,45,38,49],"pose_anatomy":[52,53,54,58,59,60],"pose_chakras":[64,65],"pose_therapy":[88],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57287","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-reformer","pose_types-balance","pose_types-seated-floor","pose_types-strengthen","pose_types-supine","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_chakras-base","pose_chakras-sacral-centre","pose_therapy-poor-posture","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- 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