How to Do the beginner pilates move the One Hundred

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:

The One Hundred. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup:

* Zip and hollow (engage the Powerhouse).

* Tuck your chin; and roll your head up far enough to see your belly. Keep the front of your neck long.

* Right knee to chest, left knee to chest.

* Stretch your arms long to your sides.

Action:

* Bounce a ball under your hands by moving your arms up and down about 7 inches!

* Breathe in for five pumps.

* Breathe out for five pumps!

* Repeat for a total of 10 full breathes (100 pumps).

Classic Pilates Cueing:

* Pump 2,3,4,5

* Pump 2,3,4,5

* Breathe in and pump five.

* Breathe out and pump five.

* Zip up and keep your eyes on the belly!

Level: Beginner

Repetitions: 100 pumps, 10 full breaths.

Purposes:

* To warm up.

* To engage the concentration.

* To engage the powerhouse.

* To co-ordinate the breathe with the movement.

Precision Points:

* Glue your spine to the mat.

* Roll your shoulder blades away from your ears.

* Engage your gluteals, and press your inner thighs together.

Modifications:

Don't let an injury or weakness stop you! There is always a modification, so take your time and find the right one for you. If in doubt, seek advice!

* Shoulder injury - pump softly, or just lengthen your arms away.

* Weak neck - Rest it on a pillow, and keep your knees bent.

* Weak lower back - Keep your knees bent, and if necessary keep your feet on the ground.

* Weak hip joints - Keep your knees bent, and if necessary keep your feet on the ground.