{"id":40940,"date":"2021-02-23T07:30:22","date_gmt":"2021-02-22T23:30:22","guid":{"rendered":"https:\/\/flexhk.com\/2021\/02\/23\/dont-love-hundred-make-sure\/"},"modified":"2024-09-02T15:13:42","modified_gmt":"2024-09-02T07:13:42","slug":"dont-love-hundred-make-sure","status":"publish","type":"post","link":"https:\/\/like2say.com\/flexhk\/dont-love-hundred-make-sure\/","title":{"rendered":"Why You Don\u2019t Love The Hundred (And How to Make Sure You Do!)"},"content":{"rendered":"

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\"\"<\/p>\n

Most people don\u2019t understand \u2018The Hundred\u2019, originally Joseph Pilates\u2019 first exercise in the mat work sequence<\/a><\/span>, otherwise known as Reach and Pull. We\u2019re all too busy thinking about lifting our legs, not letting bellies pop out, worrying about the neck. It\u2019s exhausting, mentally speaking.<\/p>\n

To nail the Hundred once and for all \u2013 lying on your back, legs straight and pressed together, arms reaching forward, head raised and belly flat against the spine \u2013 our first step is to stop and think of only one thing.<\/p>\n

Flex co-founder Heather Thomas Shalabi<\/strong><\/a><\/span> explains, step-by-step:<\/p>\n

1) YOU OWN IT.<\/strong> The Hundred is a whole body movement designed to wake up the body through breath and reignite basic movement patterns we all did as babies, when we tried to lift our body against gravity. So remember, your body knows how to do the Hundred already<\/em>. You need to access this in your neurological and muscle memory. Isn\u2019t it reasonable to expect that a human being can lift their limbs off the floor against gravity? Breathe and say to yourself that you own this body.<\/strong><\/p>\n

\"\"
Flex Studio Co-Founder Anna Serafinas Luk<\/a> doing the Hundred<\/figcaption><\/figure>\n

2) PLUG IN YOUR LEGS.<\/strong> The original name for the Hundred was the Reach and Pull. It makes sense because it\u2019s opposing energy in the reach of the arms and the pulling and plugging of the legs. Once you plug your legs into your hip sockets, it pulls you right back into your centre. But people are not reaching and pulling \u2013 they\u2019re just lifting their legs. Those legs belong to you.<\/strong> So when you want to activate them, pull them in to naturally engage your glutes (butt).<\/p>\n

3) BE CURIOUS.<\/strong> When it\u2019s time to roll up, pretend you\u2019ve never seen your toes before and you\u2019re curious. Don\u2019t overthink the neck and shoulders; just roll up and look at your toes. You\u2019re a curious child. This way, everything lifts at the same time. It\u2019s one body and it moves into the position at the same time.<\/p>\n

\"\"
Amber Tsui<\/a> doing the Hundred on the Classical Pilates Reformer at One Island South<\/figcaption><\/figure>\n

4) TINY TURNOUT.<\/strong> This is known as the Pilates V, involving the toes. Toes are pointed and slightly turned out in a V; thighs and heels are pressed firmly together. This activates the inner thigh and at the same time, this small degree of rotation activates the glutes. That\u2019s two big muscle groups actively working, so you\u2019re not just using your neck and head. Quite simply, your legs and thighs can hold your body up.<\/p>\n

5) ARMS ARE THE BREATH.<\/strong> The reaching of the arms gets your body above the gravity line, but it\u2019s also to assist the breath. Essentially, the arm pumping movement once you start is designed to help keep you focused and dynamic in the breath. It\u2019s not an arm exercise as such. It ensures you keep a pace\u2026so don\u2019t focus too much on the arms. It\u2019s meant to be fluid and graceful.<\/p>\n

6) LOOK UP, OR\u2026?<\/strong> To protect the neck, always ensure the chin is parallel to the floor. For example, if you\u2019re sitting up straight and looking directly ahead, that\u2019s where your chin should be when in the Hundred.<\/p>\n

7) CORE STABILITY.<\/strong> In order to feel the core activated, the lower back or lumbar spine has to stay anchored to the floor. You want an even curve in your spine. The balance of the curve is as high as your legs are. It\u2019s a bisected line of symmetry down the whole of your body. NEVER HAVE AN ARCH IN YOUR BACK, as this will damage your back and you won\u2019t use your core.<\/p>\n

If the Hundred is done properly, expect stronger legs, better motor control and body balance control \u2013 and you will definitely improve core strength.<\/p>\n

And don\u2019t forget, smiling through those ten breath cycles definitely helps the love grow!<\/p>\n

Learn to love the Hundreds in our dynamic\u00a0Reformer Quartets and Group Trios<\/u><\/a>!<\/p>\n

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Nail the Hundred once and for all \u2013 originally Joseph Pilates\u2019 first exercise in the Classical Pilates mat work 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