Welcome to Anatomy in Action!
When it comes to Pilates, understanding the muscles involved + the principles behind each exercise can help to maximise its effectiveness + unlock its full potential for physical + mental well-being.
Enjoy diving into the depths of technique + mastery as we explore exercises from both classical + contemporary repertoire.
This week, The Hundred.
Among the classical Pilates repertoire of exercises, the Hundred stands out as a quintessential move, combining breath control, core stability + endurance. As the very first exercise in the original order of the Contrology method on the mat, its purpose is to warm-up the entire body + prepare it for the subsequent 33 exercises.
The Pilates Hundred: a brief overview
The Pilates Hundred is a foundational exercise that targets the core muscles while incorporating elements of breath control + upper body engagement. This exercise as Joe Pilates would have done it, involves lying on your back, lifting your head + legs straight off the ground, then rhythmically pumping your arms while maintaining a stabilised shoulder + core position. The goal is to perform 100 arm pumps while synchronising your breath with the movement, hence its name The Hundred.
Ideally, you pump your arms 5 times per inhale + 5 times per exhale, for a total of 10 full breaths.
Sounds exhausting, right? Well, it is - BUT:
"The specific breath pattern used within this exercise helps to build awareness + control of the breath, helping to prevent against a build up in tension throughout the body. It is the perfect exercise to retrain those who have a tendency to hold their breath during abdominal strengthening exercises. You can use the number of repetitions that you are able to complete without loss of form as a marker, before progressing the level of the exercise by altering the position of the legs." - Nkoya Dove BSc(Hons) MCSP PhysiotherapistHCPC https://drummondeducation.com/forensic-analysis-the-pilates-hundred/
It is because of the challenge posed by the Hundred that it is commonly used as a way for Pilates teachers to quickly gauge clients' level of ability before continuing + as mentioned above, can be a great marker for improvement as clients progress.
Activating for Action
1. Spinal Flexion: Deep Neck Flexors, Rectus Abdominis + Obliques
The deep neck flexors do what they say on the tin - they flex the neck! Ensuring they are being activated before lifting the head (+ flexing the trunk) will help prevent neck discomfort + strain as well as support the flexion of the whole spine.
The prime mover of the Hundred is the rectus abdominis. These muscles run vertically along the front of the abdomen + are responsible for flexing the spine. During this exercise, the constant engagement of the rectus abdominis is essential for maintaining trunk flexion + maintaining proper form.
The obliques, located on the sides of the abdomen, are responsible for lateral flexion + rotation of the spine. Engaging the obliques in the Hundred - often cued as "drawing the lower ribs to the top of the hip bones" - adds an element of rotational stability, further challenging the core muscles + improving functional strength.
2. Stabilisers: Transverse Abdominis + Serratus Anterior
Often referred to as the body's natural corset, the transverse abdominis plays a crucial role in core stability. It wraps around the abdomen + attaches at the lower section of the back, providing support + helping to maintain a lengthened lower spine + pelvis. Activating the transverse abdominis during the Hundred enhances core strength + protects the back from fatigue.
Breath, the first guiding principle of Pilates, is essential to maintaining TA activation so ensuring your breaths are consistent + smooth will enhance your endurance during the Hundred.
The serratus anterior helps to stabilise the scapular during the lift of the arms whilst supporting the breath by helping to mobilise the ribs.
3. Hip Flexion - Iliopsoas + Rectus Femoris
While the focus of the Hundred initially appears to be primarily on the abdominals, the hip flexors also play an important role in stabilising the pelvis + lifting the legs off the ground. These muscles, located at the front of the hips, work dynamically to support the lower body during the exercise. The iliopsoas, the strongest hip flexor, works in tandem with the trunk stabilisers to maintain hip + spinal flexion, challenging endurance + strength.
The rectus femoris is important for hip flexion, but can be weakened in its function when the knee is extended because the muscle is already shortened in contraction. This is where the various leg positions can help you feel successful in the Hundred + better connected to the abdominals to maintain spinal flexion.
The different leg positions in The Hundred:
Note that on the reformer, the feet can rest on the foot bar, instead of the platform, placing the lower body in a supported elevated position. This also mean the hip flexors have some assistance when lifting the legs to any of the other positions.
5. Shoulder Flexion + Shoulder Extension
The pumping motion of the arms in the Hundred, when performed with control, engages the deltoids (which surrounds the shoulder joint from the clavicle to the top of the scapular + the upper arm), the upper back muscles, including the trapezius + rhomboids, as well as the latissimus dorsi to assist stabilising the shoulder girdle on the back of the ribs. When performing the Hundred on the reformer, shoulder stability is essential for keeping the carriage stationary whilst pumping the arms.
In addition to these larger muscle groups, the triceps contract to keep the elbows extended during the arm movement, the calf muscles contract to extend the ankles + point the toes + the gluteus maximus contract to support the extended hip + leg positions as well as stabilising the pelvis.
Benefits Beyond Muscles
Beyond muscle engagement, the Hundred offers a myriad of benefits, including improved circulation, enhanced breathing efficiency + heightened mind-body connection. The rhythmic breathing pattern encourages oxygenation of the blood, promoting energy flow throughout the body. Moreover, the focus on controlled movements fosters mindfulness + concentration, reducing stress + promoting relaxation (I know, it's hard to believe when you're in the middle of it, but it's true!)
It is due to these benefits that the Hundred serves as a cornerstone exercise in Pilates - it challenges the whole body while promoting strength, stress-reduction, flexibility + endurance of mind, body + breath. Whether you're a Pilates enthusiast or new to the practice, mastering this foundational exercise can lay the groundwork for a stronger, more balanced you.
Remember to focus on proper form, controlled breathing + gradual progression to maximise the benefits of the Hundred.
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