If Pilates had a national anthem, it would probably be the Hundred.
Created by Joseph Pilates as the opening movement of the classical mat sequence, the Hundred looks deceptively simple: lie on your back, lift legs, shoulders, head, extend the arms, and pump arms up and down vigorously while breathing in steady rhythm. Ten sets of breaths, 5 count inhales and 5 count exhales, with accompanying arm pumps, times 2, equals 100, hence the name.
Why Start with the Hundred?
The Hundred was designed to do several important things all at once: activate the core, warm the body, stimulate circulation and establish the breathing rhythm that carries through the rest of the workout. Within seconds, the abdominal muscles are engaged, the shoulders are stabilizing and the lungs are actively working. It’s like Pilates’ turning the lights on.
Breath
Joseph Pilates emphasized the crucial importance of breath, and said that “Breathing is the first act of life and the last. Our very life depends on it.”
The signature breathing pattern of inhaling for five arm pumps, exhaling for five arm pumps is more than just counting. The deep, rhythmic breathing expands the ribcage while the abdominal muscles remain engaged, creating a balance between effort and control. The body works together in breath, strength and stability.
Core Work Without Crunching
The Hundred is also a masterclass in efficient abdominal training. Instead of repetitive spinal flexion like traditional crunches, the exercise challenges the deep stabilizing muscles to hold the torso in position while the arms move continuously. That sustained engagement builds endurance in the core, which can translate into posture, stability and everyday movement.
Essence
Nearly a century after it was introduced, the Hundred remains one of the most recognizable Pilates exercises, that still matters today because it works. It wakes up the body, sharpens focus and reminds you that small movements done well can be surprisingly demanding.
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The content on this site is for educational purposes only and is not a substitute for professional medical advice or in-person instruction. Consult your primary care physician before beginning any new exercise program, especially if you have injuries, medical conditions, or are pregnant. By participating, you do so voluntarily and at your own risk. The creator is not responsible for any injury, loss, or damages resulting from your participation.