Pilates · No equipment

The Hundred

The Hundred is a mat pilates exercise for the abs.

Equipment: No equipment · More pilates exercises

The animated figure highlights the muscles worked.

How to do it

On your back, legs bent at 90° or straight at 45°
Lift the head and shoulders, arms long by your sides
Pump the arms: breathe in for 5 pumps, out for 5

Coach’s tip

Neck tired? Rest your head on the mat and keep going.

How much to do

What BindTrue’s pilates plans use, by experience:

Beginner: 50 arm pumps
Some experience: 100 arm pumps
Experienced: 100 arm pumps

Watch technique videos on YouTube (opens in a new tab)

Alternatives

Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.

Used in these programs

Pilates Core & Tone Core A: 1 × 100 arm pumps · 3 days a week
28-Day Wall Pilates Wall core: 1 × 50 arm pumps · 4 days a week

Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.