Bodyweight

The Hundred

The Hundred is a traditional Pilates exercise enhancing core strength, stability, and circulation. Its continual pulse movement and breath control boost stamina and endurance, targeting abs and hip muscles. It also stimulates respiratory and circicaltory systems, preparing the body for the workout.
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The Hundred instructions
Step-by-step instructions
1
Lie down flat on your back on a mat with your palms facing down.
2
Bend your knees and exhale as you lift both legs into the air, keeping your lower back pressed into the mat.
3
Lift your upper body off the floor and bring your hands up to meet your legs while maintaining a strong, flat back.
4
Pump your arms up and down in small hasty movements, breathing in for a count of 5 pumps, and out for a count of 5 pumps.
5
Continue this pumping and breathing pattern for 100 pumps in total.
Lie down flat on your back on a mat with your palms facing down.
Bend your knees and exhale as you lift both legs into the air, keeping your lower back pressed into the mat.
Lift your upper body off the floor and bring your hands up to meet your legs while maintaining a strong, flat back.
Pump your arms up and down in small hasty movements, breathing in for a count of 5 pumps, and out for a count of 5 pumps.
Continue this pumping and breathing pattern for 100 pumps in total.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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