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100s

Basic Mat: 100’s

1. Starting position supine (facing up) palms facing down arms are long beside

body, legs to table top position, toes are slightly pointed, scapula are stabilized
(shoulders are not up towards ears, chest should be wide (open).

2. Inhale to lengthen the neck. Keeping ears in alignment with shoulders bring the chin closer to the chest.

3. Exhale to contract abdominals to slide ribs towards hips to flex the thoracic spine. (This movement should raise the head, neck and shoulders off matt)

4. Inhaling for five counts start pumping the arms not going higher than the body (small pumps) Inhale for five out for five that is one rep. Complete 10 reps.

Tips:
The torso should not move only the pumping of arms.
Stomach and ribs should remain contracted; no hill should appear on inhale
Eyes are looking forward at the knees

A stucco breath can be done until strong enough to inhale and exhale equally.

Feet can be place on a ball or remain on the floor to help maintain form through the
exercise.

The back of the ribs and the lower lumbar area of the back should remain on the matt.
(there is a slight imprinting of the lumbar)

the image used is from stott pilates comprehensive technical manual
http://www.stottpilates.com

100s_wrong1

This is an example of one of the ways form can be lost and the exercise is done incorrectly.
Other things to watch for are the the chin up towards the ceiling. (compresses the cervical spine)
Keep hips on mat.
These images are from Pilates Body in motion: by Alyces Ungaro,

100s modifi

Here the legs are straigth up, this position helps to keep the back on the matt and to keep the abs and ribs contected.
To challenge the core muscle lower the legs a little at a time then rise them up again.
Don't go so low that the ribs open up and mid or lower back lifts off matt

100s tip

The photo demonstrates the pumping of the hands
Arms are long and straight elbows and wrist are straight

100s_tips

This is an exmaple of legs at table top position this is position is a good starting
position until core muscle are strong enough to hold legs out without loosing form.
Pay attention to the head position, shoulders and ears are in alignment