🌟 Day 11 of 12 Days of Movement: The Pilates Hundred for Full-Body Strength! 🌟
Today, we’re tackling a Pilates classic: The Hundred—an incredible exercise that targets your entire body, with an emphasis on core strength, stamina, and stability. Whether you’re a beginner or looking to level up, there’s a version here for everyone! ✨💪
✨ Here’s your goal: Try 100 beats today!
Here’s how to set up and work through each level for the best results:
1️⃣ Level 1 – Feet Flat on the Floor: Start by lying on your back with your knees bent and feet flat on the mat. Engage your core and curl your head, neck, and shoulders slightly off the mat. Reach your arms long beside you, and begin pulsing them up and down in a small, controlled movement. Keep your core pulled in and spine stable. This is a great starting level if you’re building core strength or want to keep it gentle!
2️⃣ Level 2 – Legs in Tabletop: Want a bit more challenge? Lift your legs to a tabletop position with knees bent at a 90-degree angle. Keep that core engaged, maintaining a strong and stable center. This level intensifies the core engagement and gives your hips a little extra work!
3️⃣ Level 3 – Legs Extended: For the ultimate core challenge, extend your legs out at a 45-degree angle or as low as you can while keeping your lower back grounded. Keep your arms pumping as you inhale for 5 beats and exhale for 5 beats. Your core, legs, and arms will all be working hard in this advanced position!
Can you complete 100 beats? Count each beat as a small pulse of the arms, with a steady inhale for 5 beats and exhale for 5 beats, for a total of 10 breath cycles to reach 100. 🌬️
Bonus Tip: Keep your movements small and controlled. Think of engaging the core deeply, as if hugging your muscles inward. Quality over speed is key to getting the most out of this exercise!
✅ Did You Know? The Hundred is a fantastic warm-up that not only works the abs but also improves circulation, strengthens the arms, and activates the breath. It’s a full-body powerhouse move that boosts endurance and builds a rock-solid core.
Give The Hundred a try today and see how far you can go! Tag me in your progress, and don’t forget to follow for more daily exercises and tips to keep you moving strong! 🌟👟
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