Order in Classical Mat: 1 of 34
Original Source: Return to Life Through Contrology by Joseph Pilates
Primary Focus: Breath, stamina, circulation, core engagement
Estimated Reps: 100 arm pumps (10 full breaths)
Joseph Pilates’ Intention:
Joseph Pilates wrote that “The exercises in this book are designed to give you suppleness, natural grace, and skill that will be unmistakably reflected in the way you walk, in the way you play, and in the way you work.”
The Hundred was created to:
- Build internal heat and activate the entire body
- Circulate fresh oxygen to the muscles via deep breathing
- Strengthen the abdominals while coordinating breath and movement
- Train the Powerhouse — your center of strength and control
He placed this first in the sequence because it awakens the entire body and prepares you for the rest of the mat work.
How to Perform: The Hundred
Start Position:
- Lie on your back, arms by your sides
- Legs either:
- Bent in tabletop (easier)
- Extended at 45° (classical)
- Straight up to the ceiling (for tight hamstrings or beginners)
- Lift your head, neck, and shoulders off the mat (gaze to knees)
- Extend arms long just a few inches above the mat
Movement:
- Pump your arms up and down in a small rhythmic motion
- Inhale for 5 arm pumps, exhale for 5 arm pumps
- Repeat this cycle 10 times for a total of 100 pumps
Breathing:
- Deep inhale through the nose for 5 counts
- Strong exhale through pursed lips for 5 counts
Cues to Keep You Centered:
- “Scoop the belly in and up — don’t let it puff.”
- “Pump from the back of the arms, not the shoulders.”
- “Keep your tailbone heavy — don’t arch your low back.”
- “Imagine slapping water with your hands.”
- “Inhale to energize. Exhale to deepen.”
Modifications:
- Neck strain? Place your head on the mat and focus on the breath
- Low back discomfort? Bend knees or bring legs higher toward ceiling
- Advanced variation: Lower legs closer to the floor — only if core remains engaged and back doesn’t arch
What You’re Training:
- Rectus abdominis (your “6-pack”)
- Transverse abdominis (deep core stabilizer)
- Hip flexors and inner thighs
- Breath-muscle coordination
- Mental endurance + focus
Reflection Prompt for Personal Progress:
How did my breath feel today? Was I fully present through all 100? Where did I feel the most challenge — my abs, my neck, my mind?
#MoveWithMona
Additional Tips:
- Engage the latissimus dorsi (lats) muscles to power the arm pumps, rather than relying on the trapezius (traps).
- Instead of just moving your arms up and down, initiate the movement from your back muscles. Feel the muscles in your back working to stabilize your shoulders and drive the arm movement.
- Imagine your lats pulling your arms down and forward, creating a strong, controlled pump.
- Keep your arms straight and your elbows soft, avoiding locking them.
- Focus on keeping your shoulder blades relaxed and down, allowing your lats to take over the movement.
- Focus on a controlled, powerful motion originating from the back, rather than a flapping or jerky movement.
- The breath should be coordinated with the arm movement, with each inhale and exhale corresponding to five arm pumps.
Reflection:
Pilates lifts both feet about 2″ above the mat or floor and raises head with eyes focused on toes and both arms about 6-8″ above thighs
I felt the most in my lower back, I had to either keep feet flat or straight up to cieling and then at 45 switching. When I think about using my back, I was able to stay present with the breath.
Tried again with 45 degrees, inner thighs squeezed, arms pumping from back and slapping water – was able to stay with breath!