How To Do The Hundred in Pilates

The most notorious exercise in Pilates has to be the hundred. Even if you’ve only done Pilates once, it’s pretty memorable! I’ve had clients finish the exercise and ask if we’re done the full session yet. There’s no denying that learning how to do the hundred in Pilates is hard, but it’s an amazing exercise to get your full body warmed up. If I’m scaring you, please keep reading! There are modifications to help you build-up to the full hundred, an accomplishment that is worth celebrating. 

How to Know You’re Doing The Hundred Right

The hundred is the first exercise in Joseph Pilates’ book, “Return to Life Through Contrology”. He calls it the introductory exercise, and the book has photos of him executing it. Don’t let the word “introductory” fool you! Pilates is a difficult thing, and the hundred is no different. This is because you’re using so many parts of your body at once while trying to coordinate your breathing. 

In the book, he notes that you should lift your feet 2” above the floor and raise your head to focus on your toes. He tells you to inhale to lift up and then exhale as you raise and lower your tense arms by your side for five counts. Then continue the arm pumps as you inhale for five counts. He suggests that you start with only twenty counts and then increase your repetitions by five over time until you get to one hundred. (Phew!)

With all that going on, how can you know you’re doing the hundred correctly? Well, it will feel difficult! In the beginning, it might feel hard because you’re using your neck more than your abs, so your neck gets sore. Or maybe holding your legs up puts strain on your back, so you need to bend your knees or put your feet on the mat. This exercise helps you to notice the weaknesses or imbalances that make it hard, but you will get stronger. 

Warming Up For The Hundred in Pilates

Even though the hundred is a warm-up exercise itself, you can help your body get ready for it with some pre-Pilates exercises. Here are some of my favourites from the classes I teach:

• Warm up the spine with standing roll-downs, while being aware of the way you’re connecting your legs. 
• Do chest lifts from the floor with your hands supporting your head and neck. 
• Arm slips will help you find your upper ab engagement and a uniform flexion of your spine vs just bending your head forward.  

Building Up to The Hundred

I love how Joseph Pilates encourages you to build up to the full hundred. I do this with new clients in their introductory sessions, but I also teach various ways to modify the exercise. This way they can feel comfortable joining their first studio class or working out at home with Sweat with Melissa. 

I’ve recorded a video to help you learn to do the hundred in Pilates. It includes preparatory exercises, modifications, and tips on what you can do if you just aren’t feeling the hundred that day. 

If you want the full Pilates experience, you’re going to need to learn to do the hundred. It even shows up on each apparatus! So get warm from the inside-out, and start pumping those arms.