We know we’ll seldom find the Hundred on a student’s list of favorite Pilates exercises. Yet, this signature Pilates move is the ultimate teacher of how to move and breathe well. Sure, the Hundred is HARD. It's complex. But if you are looking for one exercise packed with a list of benefits, then the Hundred is for you.
The Hundred can improve your:
Isometric abdominal strength
Muscular endurance and mental focus
Body control and postural alignment
Breath capacity and circulation
As Joseph Pilates would say, “it's good for the body.”
The Hundred prepares you to move better
In the Classical repertoire, we execute the Hundred early in a session. The sustained isometric contraction of the core muscles enhances our ability to engage the abdominals (and feel this engagement) properly in all subsequent movements.
We get to practice holding the body still – without holding the breath (!!!), and this is the same “core stability” we're going to need for almost every challenging exercise; rolling like a ball needs the same “organic, hollow” scoop. Beyond the Pilates repertoire, a plank hold requires the exact same skill, as does a deadlift, moving furniture, tours en l'air, a solid handstand, and lifting heavy luggage. Basically, it's an amazing and efficient core stability warm-up for any sort of exercise routine or athletics.
The Hundred teaches you how to focus
“In order to derive all the benefits of Contrology (aka Pilates), [...] you must, without deviation, keep your mind wholly concentrated on the exercises as you perform them. Otherwise, there would be no valid purpose for your interest in Contrology.” - Joseph Pilates
Meaning that in Pilates, we keep our brains engaged in order to successfully move with precise alignment and body control to improve our quality of movement.
Unfortunately, our modern lives have conditioned our attention spans to focus only on 13-second TikTok videos. If we don’t train our attention spans, we’ll devolve back to our evolutionary predecessor, the fish. But we can start by sustaining our focus for 2 minutes doing the Hundred. As we “inhale-2-3-4-and-exhale-2-3-4-5,” we are using our breath to stimulate the nervous system, oxygenate the blood, and trigger our awareness. Counting our breath and/or arm pumps in this rhythmic fashion is a time-tested “shortcut” to stay in the present moment.
The Hundred helps you manage stress
The Hundred utilizes two breath techniques that have a positive impact on stress reduction and optimal nervous system functioning: a long inhale and a long exhale.
According to Dr. Andrew Huberman, a long inhale activates the sympathetic nervous system, enhancing alertness and oxygenating the blood, while a long exhale stimulates the parasympathetic nervous system, reducing heart rate, blood pressure, and stress hormones. The Hundred balances the use of a long inhale and long exhale to optimize nervous system regulation to promote focus, relaxation, and stress management.
Sure, the pumping of the arms might get out of sync, muscular fatigue may kick in, and we start to lose our form. But THIS is the exercise: to stay with the rhythm of our breath. It’s a strategic opportunity to practice staying present during a strenuous and stressful experience. With regular practice, we are able to use the breathing and counting to calmly bring our attention back to the present moment and experience the body with more clarity. Applying the long inhalation and exhalation builds mental focus and discipline in the Hundred.
Let’s learn how to do the Hundred
Remember the goal of the Hundred is to stay with the rhythmic nature of your breath, “inhale-2-3-4-and-exhale-2-3-4-5.” This is how we get the most isometric bang for our ab buck, and enjoy all the benefits.
It takes patience, persistence, and practice, but if you give it a go, the Hundred can become your no. 1 core supporter. If you like the Hundreds video, make sure you sign up for the launch of our At Home Pilates Routine course, coming this fall.
By: Keegan Hafner and Nicole Lancie
