How to Do a Proper Pilates "the Hundred"

Step-by-Step Guide

1. 1

   Step 1: Lie on your back with both knees bent and together

   Your feet are slightly higher than your knees.
   
   Inhale and exhale a couple of times to prepare your abdominals for the next step.
2. 2

   Step 2: above and near your chest.

   , Keep your head on the mat for now.
   
   Allow your spine to curve naturally and do not try to press your vertebrae into the mat. , Keep the arms straight and the fingers together and reaching. ,, Practice and you will soon be able to pump and breathe to one hundred!
3. 3

   Step 3: Inhale and reach your straightened arms up into the air

4. 4

   Step 4: then reach them over your head

5. 5

   Step 5: almost touching the mat.

6. 6

   Step 6: Exhale and lower your arms so that they are just above the mat on either side of your hips.

7. 7

   Step 7: Pump your arms rhythmically and gently up and down

8. 8

   Step 8: right next to your hips

9. 9

   Step 9: as if your are patting water.

10. 10

    Step 10: Inhale every four or five pumps

11. 11

    Step 11: then exhale in the same manner.

12. 12

    Step 12: Count each arm pump as one.

Detailed Guide

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