Exercise guide
Hundred
- Intermediate
- Compound
- Timed hold
- Waist
A foundational Pilates exercise that builds exceptional core endurance and stability by combining isometric abdominal contraction with rhythmic breathing and arm movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs extended and arms by your sides.
- Lift your legs to a 45-degree angle, squeezing your inner thighs and quadriceps together tightly.
- Curl your head, neck, and shoulders off the mat, gazing toward your belly button to engage the upper abs.
- Hover your arms 2-3 inches off the floor, reaching long toward your feet with palms facing down.
How to do it
- Begin pulsing your arms up and down vigorously with a small range of motion, keeping them straight and rigid.
- Inhale deeply through your nose for 5 counts as you pump your arms.
- Exhale forcefully through pursed lips for 5 counts as you continue pumping.
- Repeat this cycle 10 times to reach a total of 100 pumps, maintaining a steady, rhythmic tempo throughout.
Form checklist
- Keep your lower back pressed firmly into the mat to protect the spine.
- Maintain a 'scooped' abdominal position, pulling your navel toward your spine.
- Keep your shoulder blades lifted off the floor and your chin slightly tucked.
- Ensure the arm movement comes from the shoulders, not the wrists or elbows.
Pro tips
- Imagine you are slapping water with your palms to create resistance and engage the lats and serratus.
- Focus on the 'hollow body' position; the lower your legs go, the harder your lower abs must work to stabilize the pelvis.
Make it harder
- Lower your legs until they are just hovering a few inches above the floor while maintaining a flat lower back.
- Perform the exercise while holding very light weights (1-2 lbs) to increase the challenge on the shoulders and core.
Frequently asked
- What muscles does the hundred work?
- The hundred primarily targets the abs and obliques, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the hundred?
- The hundred requires no equipment — just your body weight.
- Is the hundred good for beginners?
- The hundred is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.