Pilates Hundred

1. Lie on your back with your legs extended straight and your arms by your sides. Lift your legs off the ground (about a 30-degree angle).
2. Lift your head, neck, and shoulders slightly off the mat, bringing your chin toward your chest.
3. Extend your arms straight, parallel to the floor, with palms facing down. Keep your arms about two inches off the mat.
4. Engage your core muscles by pulling your navel toward your spine. Maintain a neutral spine position.
5. Inhale for five counts and exhale for five counts, creating a rhythmic pattern. Continue this breathing throughout the exercise.
6. Begin to pump your arms up and down in a controlled manner, creating small, quick pulses.
7. Keep your legs in the lifted position throughout the exercise, engaging the lower abdominal muscles.

1. Maintain controlled movements, avoiding any excessive arching or rounding of the spine.
2. Strive for a full range of motion in your arms, ensuring they move from the shoulders rather than just the hands.
3. Keep your gaze towards your knees, and avoid straining your neck.
4. Emphasize proper form over the number of repetitions. Quality of movement is more important than quantity.
5. Concentrate on controlled and coordinated breathing. The breath is an integral part of Pilates exercises.

Easier

1. If lifting the head and neck is challenging, keep your head down and focus on the arm pumping movement.
2. For reduced intensity, keep your legs higher, moving toward a tabletop position or higher.
3. Start with bent knees on the mat instead of lifting the legs into a tabletop position.
4. Place a small ball or cushion between your knees to add inner thigh engagement and provide additional support.