One of the greatest exercises for strengthening the core is the Pilates hundred; here’s how to modify it to meet your level of fitness.
You may change the way your body moves by strengthening your core. This is due to the fact that practically every movement our body makes, including standing and sitting as well as sprinting and squats, involves the core.
Because it involves almost constant core activation, Pilates is very effective at strengthening the core. The Hundred is one of the most well-known Pilates exercises for strengthening the core, but it’s not always a motion that’s easy for beginners.
Fortunately, Ashlea McKee, a Pilates instructor, just posted an Instagram reel with six variants of the Pilates Hundred. This will help novices strengthen their core and work their way up to the full version of the exercise.
“The full hundred is really challenging so don’t worry about stripping it back to basics,” McKee stated to me. “The wonderful thing about this exercise and Pilates in general is that you can modify it to best suit you.”
Before attempting the entire Hundred, it is especially crucial to perform the frog exercise because it activates the legs and inner thighs, which helps to establish a stronger connection to the core, according to McKee. “My top tip for this one is to squeeze your heels together, and you should feel a deeper connection to your core.”
McKee advises you to “think about the abdominals scooping in and up to activate those transverse abdominals” in order to guarantee proper technique during these exercises. Use your breath to your advantage—inhale to prepare, exhale to exert yourself—and keep your shoulders down and away from your ears.
Inhaling for five counts and exhaling for five counts is another breathing technique used in the Hundred exercise. Try using this breathing pattern throughout the exercise once you’ve advanced to this move.
The Pilates Hundred works deep-lying core muscles in addition to the rectus abdominis, which is located close to the stomach’s surface.
“The Hundred targets the deep transverse abdominal muscles, which help strengthen and stabilize our center,” adds McKee.
Additionally, because it tests your hamstrings and hip flexors by keeping your legs at a 45° angle, the Hundred is an excellent exercise for developing and extending these muscles.
Additionally, it can teach you how to coordinate your breath and movement. “The five-count inhale and exhale pattern enhances muscle activation and promotes control throughout the exercise,” McKee states.
Your core strength should start to increase if you try this exercise two or three times a week, perhaps as an addition to your regular strength training regimen.
