Pilate the Hundred
The Pilate the Hundred mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pilate the Hundred Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Quads (quadriceps femoris); Hip Flexor (iliopsoas)
How to do the Pilate the Hundred
Setup
Lie flat on your back on a mat.
Extend your legs out straight, lifting them to a 45-degree angle off the floor.
Lift your head, neck, and shoulders off the mat, keeping your upper back grounded.
Keep your arms extended by your sides, hovering just above the floor.
Movement
Begin pulsing your arms up and down in a small, controlled motion alongside your body.
Inhale deeply for a count of 5 pulses.
Exhale completely for a count of 5 pulses.
Maintain steady, rhythmic breathing throughout the entire movement.
Keep your core deeply engaged and your lower back pressed firmly into the mat to avoid strain.
Continue this cycle until you reach a total of 100 pulses.
Pilate the Hundred FAQs
What muscles does the Pilate the Hundred work?
The Pilate the Hundred mainly works the core, with help from the quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Pilate the Hundred?
None. The Pilate the Hundred is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.