Core
The Hundred
Benefits
- ✓Activates the transverse abdominis and stabilizes the core
- ✓Improves circulation through rhythmic breathing
- ✓Effectively warms up the body at the start of the session
- ✓Builds endurance in the abdominal muscles
Instructions
- 1.
Starting position
Lie on your back on the reformer with your head on the headrest. Place your feet in the foot straps. Arms are alongside the body, palms facing down. Set the springs to medium resistance.
- 2.
Lift and hold
Exhale and lift your head and shoulders off the reformer, gazing toward your navel. Extend your legs at a 45-degree angle (or higher for beginners). Engage the core by pressing the lower back into the reformer.
- 3.
Arm pumping
Begin pumping the arms up and down with a small range of motion. Inhale for 5 pumps and exhale for 5 pumps. Repeat 10 times for a total of 100 pumps. Maintain a stable core throughout.
Modifications & Equipment
Equipment needed
For beginners — with bent knees
Bend your knees at a 90-degree angle (tabletop position) instead of extending the legs. This reduces the load on the lower back and core. The head can stay on the headrest.
With heavier springs
Add an extra spring for more resistance. This helps stabilize the carriage better and is suitable for advanced practitioners.
⚠Contraindications
- •Neck issues — keep your head on the headrest if you experience tension
- •Acute lower back pain — reduce the leg angle or keep feet on the foot bar
Frequently Asked Questions
Why is the Hundred the first exercise on the reformer?
The Hundred warms up the body through rhythmic breathing and movement, elevates the heart rate, and prepares the abdominal muscles for the subsequent exercises in the session.
How many springs should I use for the Hundred?
Typically 2–3 springs are used for medium resistance. Beginners can start with 3 springs for more stability, while advanced practitioners can reduce to 1–2 for a greater core challenge.