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The first exercise of most Pilates Mat programs.  It is a very powerful strengthening exercise, when performed correctly for the beginner and advanced body.

I use it quite a bit with all my exercise program - whether the student knows Pilates or not.  It is the best introduction to stabilizing the spine and contracting the abdominal while introducing controlled movement of the arms, breathing and integrating mental concentration.

The image below reflects intermediate to advanced leg placement for The Hundred.  A new, beginner student would elevate the legs higher, to a 45 or 90-degree angle from the floor.

The Hundred

Lying flat on your back, bend your knees into your chest and then extend the legs to the ceiling at a 90-degree angle (keeping the back flat) and bring the head up (chin into chest).

With arms beside the body, reaching long at hip level, vigorously pump the arms (not the hands) up and down, taking a breath (inhale for 5 pumps, exhale for 5 pumps).

Take 9 more breaths completing the set of ten (10) full breaths as you perform the exercise. 

As this gets easier, challenge yourself by lowering the legs (keeping back flat) to a 45-degree angle from the hips. 

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