August is all about the ABS! After all many of us will be donning our smalls for a beachside holiday, so what better time to chisel them into shape. A classic Pilates move, our latest move of the month ‘The Hundred’ is performed in almost every class, due to the fact it was one of the very first mat based moves listed in Joseph Pilates method. The move is an ABS-olute challenge that warms up the lungs and the core and requires strength and gracefulness at the same time. Recruiting the abdominals, laterals and enforcing scapular and trunk stabilization, your whole body stands to attention when carrying out the movement.
To begin the move, start by lying on your back with your legs stretched out in front of you and your arms behind you.
Point your toes and tightly squeeze your thighs together and clench the buttocks.
Breathe in deeply and lift your legs off the floor using your abs, ensuring to keep your neck elongated.
Make sure your legs are at a 45 degree and then lift your arms over your head and reach them towards your feet with the palms facing downwards.
Tuck your chin into your chest and tense the core to keep the legs elevated.
Start pulsing your arms up and down slightly ensuring that they do not touch the floor and do not go above the height of your stomach.
Breathe in for 5 pulses and then out for 5 pulses until you have completed 100 pulses!
To finish the move, bring your knees into your chest and grasp them with your arm, exhale and roll your spine a few times to reduce the pressure.
This move proves as a fiendish movement for most and can take its toll on many areas of the body. If you suffer from neck or lower back issues, then a slight bend in the knee can help to reduce the strain. Alternatively, the move can be done with your legs in the table top position with the knees bent and your thighs perpendicular to the floor.
To make the move more difficult, you can lower your legs from the 45-degree angle, whilst still keeping them off the floor, but only as low as so you are still maintaining control of the movement. The lower your legs, the harder your transverse abdominals will be worked.
If you want to practice this, or any other of our moves then why not book on to one of our classes and hone-in your skills. Just visit our website to see our class timetable or call us on 0191 284 9111.