Working on your core strength can transform how your body moves. That’s because the core is involved in almost every movement our body makes, whether that’s sitting and standing, or doing exercises like squats and running.
Pilates is particularly great for building core strength, as practicing it requires nearly constant core engagement. One of the best-known Pilates exercises for developing core strength is the Hundred—but it’s not necessarily a beginner-friendly move.
Luckily, Pilates instructor Ashlea McKee recently shared an Instagram reel with six variations of the Pilates Hundred, which will help beginners build core strength and work towards doing the full version of this exercise.
“The full hundred is really challenging so don’t worry about stripping it back to basics,” McKee told me. “The wonderful thing about this exercise and Pilates in general is that you can modify it to best suit you.”
How to do the Hundreds variation workout There are six moves in this Pilates hundred workout, each one slightly more challenging than the last.
Beginners
McKee recommends that beginners should try the first three exercises. Complete six repetitions of each exercise below for three rounds:
Curl up (arms straight or hands behind head)
Curl up with tabletop legs (Pilates V)
Toe taps (with curl up position or head down)
Intermediate
For intermediate Pilates students, McKee recommends trying all six exercises. Repeat each of the below six times and do three rounds in total:
Curl up (feet down)
Curl up (table top Pilates V)
Toe taps
Toe taps with arm scissors
Frog / footwork
The Hundred (Pilates V)
Form tips and insight for the Pilates Hundred “The frog exercise is particularly important to practice before progressing to the full Hundred, as it helps to connect deeper to the core by activating the legs and inner thighs,” says McKee. “My top tip for this one is to squeeze your heels together, and you should feel a deeper connection to your core.”
To ensure your form is correct during these moves, McKee recommends that you “think about the abdominals scooping in and up to activate those transverse abdominals. The shoulders should be down away from the ears and really use your breath to help you out—inhale to prepare, exhale on the effort.”
The Hundred exercise also involves a specific breathing technique, in which you inhale for a count of five and exhale for a count of five. Once you progress to this move, try doing this breathing pattern during the exercise.
The benefits of the Pilates Hundred for building core strength As well as engaging the rectus abdominis, which sits near the surface of the stomach, the Pilates Hundred also targets deep-lying core muscles.
“The Hundred targets the deep transverse abdominal muscles, which help strengthen and stabilize our center,” McKee says.
On top of this, the Hundred is a great exercise for stretching and strengthening your hamstrings and hip flexors, as holding your legs at a 45° angle challenges these muscles.
Plus, it can help you learn how to match your movement to your breath. “The five-count inhale and exhale pattern enhances muscle activation and promotes control throughout the exercise,” says McKee.
Try this workout two or three times a week, maybe adding it to the end of your usual strength routine, and you should start to see improvements in your core strength.
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