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Pilates Hundred: Technique, Muscles Worked and Modifications

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The Hundred is a classical mat exercise that focuses on abdominal endurance and breath with a held curl. It is famous as number 1 of the 34 exercises in Joseph Pilates' 1945 book Return to Life Through Contrology. Also called the pilates hundred or hundreds pilates, this beginner to intermediate movement requires only a mat.

This exercise primarily trains your rectus abdominis, transversus abdominis, and obliques through spinal flexion. Your hip flexors and shoulder extensors also work as supporting muscles to keep your legs and arms in the correct position while you pump your arms.

Exercise data

Type
Classical mat, classical order #1 of 34
Level
Beginner to intermediate
Equipment
Mat
Main muscles
rectus abdominis, transversus abdominis, obliques
Also working
hip flexors, shoulder extensors
Spine
spinal flexion
Focus
Abdominal endurance and breath with a held curl
Also searched as
pilates hundred, hundreds pilates

How to do The Hundred

Lie on your back on your mat with your legs bent in a tabletop position and your arms resting long by your sides.

  1. Take a deep breath in to prepare your body.
  2. Exhale as you nod your chin slightly and curl your head, neck, and upper shoulders off the mat.
  3. Extend your legs straight out to a challenging but comfortable angle where your lower back stays stable.
  4. Hover your arms a few inches above the mat and reach your fingertips forward.
  5. Pump your arms vigorously up and down with small, controlled movements from your shoulder joints.
  6. Continue pumping your arms while you cycle through your breathing pattern.
  7. Once you complete your repetitions, pull your knees into your chest and lower your head back to the mat.
  • Breath. Teachers cue exercises differently, but a common breathing pattern is to inhale for five arm pumps and exhale for five arm pumps. Focus on filling your ribs and back with air, then completely emptying your lungs.
  • Where you feel it. You should feel deep, continuous work in your abdominals and a warming effort in your shoulders and hips. You should not feel sharp pain or strain in your lower back or neck.
  • How many. 10 full breath cycles, which equals 100 arm pumps

Common mistakes

  • Tensing the neck. Keep a soft nod in your chin and imagine holding a small piece of fruit under it to avoid straining your neck muscles.
  • Arching the lower back. Raise your legs higher toward the ceiling so your abdominals can keep your pelvis and spine stable.
  • Floppy arm pumps. Keep your elbows straight and pump vigorously from your shoulder extensors, rather than flapping your hands.
  • Holding your breath. Count your breaths in your head to ensure you maintain a steady, continuous flow of oxygen.
  • Losing the upper body curl. Keep your shoulder blades gliding down your back and engage your upper abdominals to maintain your spinal flexion.

Make it easier or harder

Easier

  • Keep your head resting flat on the mat while you pump your arms.
  • Leave your knees bent in a tabletop position instead of straightening your legs.
  • Place your feet flat on the floor with your knees bent to reduce the load on your core.

Harder

  • Lower your straight legs closer to the floor without letting your lower back arch off the mat.

Who should be careful

  • If you have osteoporosis or low bone density, or a recent disc injury, ask your clinician whether repeated loaded forward bending of the spine suits you. Many bone health organizations recommend limiting it.
  • Lifting the head for a long time can strain the neck. Rest the head on the mat or support it with one hand when the neck tires.
  • After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.

Related exercises

This exercise is part of our pages on Pilates for Men.

When to see a doctor or physical therapist

  • Sharp, shooting pain in your lower back when you lower your legs.
  • Severe neck pain or a grinding sensation that does not resolve when you rest your head.
  • A bulging sensation down the center of your abdomen that feels like a tear.
  • Dizziness or lightheadedness that occurs while you are pumping your arms and breathing.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.