“The Hundred” is an exercise originating from Pilates, which is now actively used in all areas of fitness. Why should you include it in your training plan? It’s simple: when performed, a wide range of muscles are involved and the emphasis is on the abs.
trainer-teacher at the Pedagogical Faculty of Fitness
“The Hundred” is a dynamic exercise for the abdominals, which also develops the vital capacity of the lungs due to intense breathing. The exercise requires you to synchronize your breathing with movement, demonstrating strength and fluidity.”
What we will tell you
Pilates is also very beneficial for the arm muscles:
5 Pilates exercises for athletic and toned arms like Miley Cyrus
Benefits and contraindications
The Hundred focuses on the abdominal muscles, including the rectus, transverse and oblique muscles. This allows you to adjust the waist area and reduce the volume. Throughout the execution, the body is in tension, the muscles of the legs, arms and glutes are used. Thanks to the “hundred”, the ability to stabilize the shoulder blades and torso is developed. In addition, if the respiratory cycles are performed and observed correctly, the body also places a cardiovascular load on the body.
Before starting, it is important to know the contraindications. These include pregnancy, neck or lower back injuries. Discuss your condition with a qualified teacher and they will be able to advise you on appropriate modifications or alternative exercises.
Photo: istockphoto.com/fizkes
How to do it correctly?
It is not enough to prepare a mat; Before starting, it is necessary to warm up; Regular joint exercises are sufficient. And then you just have to carefully follow the correct technique and control the body.
Execution technique
Lie on your back. Raise your legs and bend them at the knees so that the shins and ankles are parallel to the floor and a right angle is formed at the hip joint (this position is called tabletop). Arms extended along the body. Inhale. As you exhale, lift your head, lower your chin, and use your abdominal muscles to lift your upper spine off the floor to the base of your shoulder blades. Move your shoulders away from your ears. Direct your gaze towards your stomach. In this position, inhale and exhale. At the same time, activate your abdominal muscles and stretch your arms and legs. Extend your legs diagonally. If necessary, you can adjust the height of the leg lift to make it harder or easier. Your feet should be as low as possible without “shaking” and without lifting your lower back off the mat, stretch your arms forward at shoulder height parallel to the floor, imagine that you want to touch the opposite wall with the pads of your fingers. fingers. Hold this position. Take five short breaths and five short breaths. At the same time, move your arms up and down in a controlled manner: low-amplitude but dynamic arm swings, five movements for inhaling and five for exhaling. Make sure to keep your shoulders and neck relaxed. The abdominal muscles should do all the work. Do 10 complete breathing cycles. Each of which consists of five short inhalations and five short exhalations. Your arms move up and down in unison with your breathing. It is important to breathe deeply. Breathe with lateral (costal) breathing. Finally, keep your spine bent and pull your knees toward your chest. Grab your knees with your hands and lower yourself to the floor. Take a deep breath and exhale.
Lateral (costal) breathing – a type of breathing in which inhalation is carried out through the nose, the ribs are spread apart and air flows are directed to the small rib area. Exhale through your mouth, ribs falling inward.
Photo: istockphoto.com/fizkes
Basic errors
To avoid injuries and obtain results, you must follow the rules of execution. Let’s look at the main mistakes that should be avoided.
The chin is directed upward. Lifting your head off the mat, you point your chin toward the ceiling. This increases tension in the neck. Instead, you should bring it closer to your chest, but leave enough room so that you can hold an imaginary egg between your chin and your chest.The legs are too low. Don’t let your legs drop too low, thus arching your back. Otherwise, you will use your back muscles instead of your abs.
Modifications
People with upper back or cervical problems can perform this exercise with slight modifications. To make the 100 easier, you can keep your feet in a tabletop position. This will be easier than with your legs extended. In this position, your back is on the floor, legs raised and knees bent so that your hips are perpendicular to the floor. The shins form a flat, uniform “table,” and the hips form the “table legs.” You can also perform the exercise with your knees bent and your feet resting on the floor, lifting only your upper body.
Photo: istockphoto.com/Veles-Studio
How can you complement your training?
The “hundred” can be successfully supplemented with exercises from the starting position on your back, using the same muscle groups.
For example:
Single leg stretch; Double leg stretch; Single Straight Leg Stretch; Two Straight Legs Stretch; Cross cross.
Perform the movements carefully, without unnecessary haste, this approach will allow you to achieve results. Expand the list of exercises and help your body on the path to health, strength and relief.
Follow the link to find a useful workout for a small waist:
Video
An easy workout to have a wasp waist and flat stomach. It will only take you 10 minutes!
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