Golden Pilates exercise. “Hundred” for absolutely all abdominal muscles! Golden Pilates exercise "hundred" for absolutely all abdominal muscles Exercise hundred in Pilates

11.10.2023

Podolsk teacher shares his work experience on the pages of the magazine

Summary of a lesson on drawing using non-traditional techniques in the middle group “Fish in an aquarium”

1. Hundred

The Hundred is one of the popular exercises for the abdominal muscles in the Pilates system. It's good for warming up your muscles before something serious. You need to lie on your back, bend your legs, shoulder blades do not touch the mat, chin pointing up. The lower back must be pressed to the floor, tensing the abs and drawing in the stomach. After this, start swinging with your palms down, as if punching the air.

The abdominal muscles are very durable, so they love high repetitions. As the name of the exercise suggests, you need to do 100 arm swings. This, by the way, is also useful for burning fat in the abdominal area. And if your abs are already strong and one hundred seems not enough, you can repeat this time, but with your legs stretched up at an angle of 45 degrees.

2. High chair

These are almost squats, but with less load on the knee joints, which suffer greatly from regular squats. Typically, the chair is performed against a wall, pressing your back tightly and bending your knees 90 degrees, as if you were sitting on an invisible chair. But you can do it without support, this will better work your buttocks and back muscles. Important note: you cannot round your back here. From the tailbone to the crown, the body should be straight, the pelvis should be pulled back deeply. As with regular squats, keep your knees above your toes and your hands near your head or extended forward. You need to “sit on a chair” while you have the strength, on average 12 minutes, and do better than 35 approaches.

3. Push-ups

An exercise familiar from school can do a lot. After all, push-ups can be not only classic, but also from your knees from the floor and standing from a wall, from a table, from a chair, and from a chair upside down, from a bench, with a jump, with a narrow or very wide position of the arms.

During push-ups, the abdominal muscles should be tightened, the buttocks should be tense, and the arms should be positioned clearly under the shoulder joint. Choose the method you like best and do about 35 sets of 1015 reps.

4. Jumper

The classic cardio exercise seems very simple, but it works simply magically, strengthening the heart muscle and blood vessels. It also burns about 200 kilocalories in 15 minutes. Starting position: legs together, arms along the body. Then, at the same time, raise your arms above your head and jump, spreading your legs slightly wider than your shoulders.

This exercise is included in some foreign military training courses because it improves endurance. If you do at least 20 jumps, your vitality will greatly increase.

5. Plank

There are a lot of varieties of the plank: on the hands and one leg, with a wide stance of the legs, a side plank on the forearm, on an outstretched arm, with lifting opposite arms and legs.

First, try standing for 30 seconds. Time after time, gradually, adding 15 seconds every day, you can learn to stand in the plank for two, three, or even 10 minutes.

The “Hundred” exercise is considered one of the most effective exercises from the Pilates system. Its implementation helps to fully work out the abdominal muscles and keep them in good shape all the time. It got its name because of the unusual way of breathing, consisting of 10 approaches (10 inhalations and 10 exhalations).

This exercise is also actively used to warm up muscle groups before training on the mat.

Execution technique

The “Hundred” exercise must be performed as follows:

Lie on your back, straighten your legs, raise them about 60 degrees from the floor. If it is uncomfortable to keep your pelvis neutral in this position, you can raise your legs a little higher. Toes should be slightly pulled out, and arms straight along the body, with palms down.
As you exhale, pull in your stomach and lift your upper body a little, for example, like doing an abdominal crunch. The arms should be kept extended forward at a distance of 15 to 20 centimeters from the hips, and the palms should be “facing” down.
Inhale, then move your arms up and down 5 times. You need to constantly breathe while doing this.
After exhaling, repeat the same movements 5 times, actively working with your respiratory system. In total, you need to do 10 such approaches so that you end up with exactly 100 oscillatory movements. The body should be in the same position.
After completing all the steps, lower your arms and take the starting position.

Muscle groups that are involved in the work

Many people believe that the “Hundred” abdominal exercise does not engage other muscles in the body. In fact, during operation the following are actively loaded:

Muscles receiving indirect load

In addition to the muscles listed above, the “Hundred” exercise also uses the following muscles:

stabilizing the position of the spine;
gastrocnemius and soleus muscles, which flex the feet in the area of the soles;
chest muscles (sternocostal bundles), latissimus dorsi muscles and those involved in extension of the arm at the shoulder joint;
chest muscles (bundles in the collarbone area) and anterior deltas, flexing the arm at the shoulder joint;
large, thin, long and short;
triceps is a muscle responsible for bending the elbow.

"Plank" - an alternative to "Hundred"

The Hundred and Plank exercises are very similar in many ways, as both work many muscles in our body. The “plank” can tone the muscles of the arms, shoulder girdle, legs and abdominal cavity. There are many variations of this exercise: there are methods of execution designed for beginners, and there are more labor-intensive and energy-consuming ones that should only be performed by experienced athletes. Let's look at the classic plank technique:

Some important tips:

The abdominal muscles must be kept retracted and tense;
the spine should be in a straight position, and the body should be stretched in a straight line from head to heels;
shoulders should be below ear level, and hands should be at the same level as the shoulder joint;
you don't need to lift your shoulder blades too much.

The more correctly you perform these exercises, the better they will affect the muscles of the body. This workout tones the entire body. Good luck!

Crop tops are back in style, and to stay on trend this spring, you'll need a flat stomach. There are a million different exercises to train your abs, but my favorites have always been and still are Pilates Hundreds.
I’ve been going to Pilates for almost six months now (once or twice a week, in my free time from yoga) and I can definitely say that the result of working on my abs can now be seen with the naked eye. I would show you, but yesterday, as luck would have it, I ate too much sweets at night, so I’ll show you next time.

I like hundreds because they are easy to do at home yourself without an instructor or any additional equipment. The series I'm about to show you takes about a minute (I usually do at least two, so we'll need two minutes to do everything), plus, like all other Pilates exercises, it can be adapted to your physical shape. I’ll warn you right away that this series is not easy, so don’t give up quickly; after three to five times, when results begin to appear, motivation will appear.

Lie on your back and make sure your back is in a neutral position: not arched or rounded. There should be a small gap between your lower back and the mat.

Hundreds: starting position.

Watch the arch of your back: it should be natural.

Now raise your legs to the “table top” position: bend your knees, shins and ankles parallel to the floor. To find the optimal distance for you, straighten your arms and rest your palms on your knees.

Adjustment of the table top position.

Before I move on to the hundreds, I usually do a couple of warm-up exercises, which is what this series consists of. Let's start with five body lifts from the “table top” position.

Bring your body to the table top position and inhale.

As you exhale, lift your upper body. As you inhale, hold this position. Exhale and return to the starting position.

Now five diagonal raises for the obliques.

The right elbow is towards the left knee, while the right leg is straightened parallel to the floor. Make sure your left elbow is pointing straight diagonally back.

Switch sides. Repeat five times.

Without lowering your upper body down and keeping your shoulder blades in the air, return your legs to the table top position and straighten your arms parallel to the floor. Inhale deeply, counting to five, while doing small pulsations with your hands - up and down. Now exhale, again counting to five, and continue moving your arms. Continue in this manner until you have taken 10 breaths. In total, you must count to 100 (50 as you inhale, and 50 as you exhale). Hence the name of the exercise.

Hundred for beginners: legs in the “table top” position.

Return to a lying position and hug your knees. Rest for thirty seconds and then repeat the entire series again.

To make the hundred more difficult, straighten your legs.

Hundred of medium difficulty: straightened legs.

If this is not enough, lower your straightened legs lower (heels together, toes apart). However, be sure to maintain a neutral back position and do not lose control of the movements (the photo below shows an advanced position with legs low).

Hundreds of increased difficulty: straightened, low legs.

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The exercise is aimed at developing the center and stabilizing the lumbar spine. It combines breathing exercises, strengthening the center, stretching the legs and neck, as well as increased work of the abdominal muscles and arms.

Exercise The Hundred is one of the most popular exercises in the Pilates system. When performing this exercise, all abdominal muscles work. The Hundred got its name due to a special breathing technique.

One hundred consists of 10 breathing cycles. Each cycle includes 5 inhalations and 5 exhalations. There are several variations of the Hundred exercise that suit different fitness levels. This exercise is ideal for warming up. Hundred Pilates warms up both the abdominal and arm muscles in the shoulder joint, as well as the chest muscles that we use for breathing.

Effect

Position

Lying on your back, legs bent, you can support your knees with your palms.

Movement

As you exhale, lift your upper body, stretch your palms forward along the floor, and straighten your legs up. The body is pressed tightly to the floor and stabilized, the shoulder blades do not touch the mat. As you inhale, return to the starting position.

Details:

Do not overstrain your neck, stretch the back of your head up and back, perform the movement using your abdominal muscles.
Don't tuck your chin to your chest. The neck continues the body, rather than stretching forward.
Bring your stomach as close as possible to your back by tensing your abs, do not protrude your stomach.

Simplification

Legs are bent at the knees at an angle of 90 degrees. The head is lowered to the floor or on a small pillow.

Complications and variations

1. Legs are straight and lowered 45 degrees above the floor. Longer inhalations and exhalations. Press your lower back to the floor by tensing your abdominal muscles and drawing in your stomach!

2. When stretching your legs forward, turn your feet with your feet outward, your heels inward (supination), and pull your toes toward you.

3. Alternate your legs, lowering them one at a time toward the floor or 45 degrees from it, staying in a position where your abs are engaged and your shoulders and shoulder blades are lifted. In a hundred, any movements of the legs and arms are possible in the rhythm of breathing with the body in the correct position (the shoulder blades do not touch the floor, the lower back is pressed, the neck is not overstrained).

4. Add punches with straight arms downwards, 5 punches on a long inhale and 5 on a long exhale. Keep your core tense as you perform these movements.

Duration

Several ascents and descents (from 5 to 15), depending on preparedness, you can adjust the number. When working with your hands, we justify the name of the exercise by performing one hundred blows with your hands. Depending on your condition and preparation, you can reduce or increase the number of blows by about half.

The starting position for the exercise is one hundred. Lie on your back, straighten your legs and raise them about 60 degrees from the floor, or even higher if you feel more comfortable keeping your pelvis neutral. Pull your socks back slightly. The arms are extended along the body, palms down.
Exhalation. Tighten your stomach and lift your upper torso off the mat, as if doing a crunch. Extend your arms forward, palms down, so that they are 15-20 cm from your hips.
Inhale. Make five oscillating movements with your arms up and down, using active breathing.
Exhalation. Make five more oscillating movements with your arms using active breathing. Repeat the entire sequence 10 times (100 movements), maintaining the same body position. Lower your torso and arms onto the mat to the starting position.

As you begin exhaling in Phase 2, draw in your abdomen to activate the transverse abdominis just before the other spinal flexor and shoulder flexor muscles come into play.
To assume the body position described in the 2nd phase of the hundred exercise, maintain tension in the abdominal muscles, which ensures contact of the lumbar region with the mat and a stable position of the pelvis. The muscles that flex the leg at the hip joint keep the legs suspended, the extensor muscles at the knee joint maintain the straight position of the legs, and the muscles that plantar flex the foot at the ankle joint pull down the toes. We must also not forget that the legs should be tightly closed, which is ensured by the activation of the adductor muscles of the thigh.
The spine should be evenly bent along its entire length while the arms make oscillatory movements in the 3rd and 4th phases of the hundred exercise.
Use your elbow extensor muscles to fully straighten your arms. Fingers should be facing forward.
Try to keep your hand movements isolated. This requires coordinated joint work of the muscles that flex and extend the arm in the shoulder joint, that is, the latissimus dorsi and pectoralis major muscles.
Mental image. Imagine that you hit your hands on a trampoline and with each hit they jump a few centimeters.

The Hundred is a well-known Pilates exercise. It creates a large load on the muscles of the torso, which are responsible for the stable position of the spine, when the legs are straightened at the knees and the arms make fast multidirectional movements. This exercise can be performed by people with sufficient strength and motor skills. It poses a potential risk to those who lack the strength and skills. Most people are not ready to hold their legs elevated off the floor for a long time, so use modified versions until you get the hang of it.

As we already mentioned, analyzing the rise of legs bent at the knee while lying on your back. The hip flexor muscles (specifically the iliopsoas and rectus femoris) attach to the spine and the front of the pelvis. In this regard, their contraction causes arching in the lower back and anterior tilt of the pelvis, unless stabilization measures are taken by activating the abdominal muscles. In The 100, both legs are lifted off the mat and the knees are straight. Therefore, the moment of force here is much greater and requires a stronger contraction of the muscles that extend the leg at the hip joint. Accordingly, an increased load should also fall on the abdominal muscles, which perform stabilizing functions. The lower the legs are, the greater the muscle strength required to keep them suspended.

The legs should be raised as much as necessary to maintain a stable position of the pelvis and lower back. As you increase strength, gradually lower them. If your hamstrings are very tight, straighten your legs only until you feel a noticeable stretch in these muscles, or initially do this exercise with your knees bent and your feet flat on the mat.