Pilates hundreds

SET-UP CUES

  1. Lying supine, legs in table top arms long by sides, inhale to prepare.
  2. Exhale chest lift, arms reaching long at mid thigh.
  3. Beat arms strongly by sides, inhale for five counts, exhale for five counts.
  4. Repeat over 10 breaths.

TEACHING CUES

  • Scoop abdominals deeply.
  • Maintain a neutral pelvis.
  • Maintain stability throughout the torso.
  • Maintain appropriate leg height for abdominal strength.
  • Pump arms from the top at the shoulder socket.
  • Reach through the fingers to assist with height of chest lift.
  • Maintain space between chin and chest.
  • Avoid doming or popping the abdominals.
  • Eye line to knees.
  • keep neck and shoulders relaxed.

LAYERING OPTIONS

  • Extend toes to ceiling.
  • Extend legs to eye line (tradition hundreds position).
  • Single leg.
  • Legs in v shape.
  • Legs can be extend on the floor. (Watch for imprinting here, really cue to ‘drop” the hips and keep the pelvis in neutral).

MODIFICATIONS

  • Keep feet flat on floor.
  • Rest block for neck injuries.
  • Support head with hands and just use breath.
  • Head can be kept flat on the floor, use using the arms, with any leg variation.


Stability: Abdominal and pelvic stability.

Mobility: Upper limbs.

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