Pilates hundreds

SET-UP CUES

  1. Lie supine, legs to table top.
  2. Curl up head and shoulders.
  3. Pump arms strongly by sides, inhale for five counts, exhale for five counts.
  4. Repeat 10 times.

TEACHING CUES

  • Scoop abdominals deeply, whilst pumping arms vigorously.
  • Maintain stability throughout the body.
  • This is an endurance exercise.
  • Aim to hold all of your body still, just move the arms.
  • Feel the shoulder blades curling away form the floor.
  • Maintain space between chin and chest.

LAYERING OPTIONS

  • Legs at 90 degrees.
  • Legs at 45 degrees.
  • Single leg.
  • Legs in v shape.

MODIFICATIONS

  • Keep feet flat on floor.
  • Rest head on ball or block for neck injuries.
  • Support head with hands.


Stability: Spine flexion and pelvis.

Mobility: Upper limbs.

Discussion

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