Exercise of the Month: Hundred

Targets transversus abdominis; rectus abdominis, and obliques concentrically to create and maintain thoracic flexion; latissimus dorsi and pectoralis major to stabilize arms; hip flexors, adductors, and quadriceps isometrically to maintain position of legs; scapular stabilizers throughout.

Steps 1 & 6

Steps 2-5

STARTING POSITION

1. Begin supine, in an imprinted or neutral position with your legs in a tabletop position. Ensure elbows are flexed by the sides of your body with hands in straps, fingers long and palms facing forward. Stabilize scapulae in this position.

EXERCISE

2. EXHALE Lengthen the back of your neck while keeping scapulae stabilized and contract abdominals to flex thoracic spine. Simultaneously, extend elbows, reaching arms by your sides leveled with shoulders, and extend legs on a diagonal as low as imprint or neutral can be maintained.

3. INHALE For five counts, keeping upper body flexion and scapular and pelvic stability, while doing small vertical pulses with your arms. Focus on minimizing carriage movement.
   
   
4. EXHALE For five counts while continuing to pulse your arms. Continue to focus on minimizing carriage movement.

To finish...

5. INHALE Remain in upper body flexion, flex your knees and continue to reach arms.
   
   
6. EXHALE Flex elbows and return upper body to carriage. Legs remain in tabletop position.

No Reformer? Try this exercise on an exercise Mat without the spring resistance!

Remember to start your workout with a warm-up routine. Go to www.stottpilates.com/warmup.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind so the creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.

• Return to the July 2009 Newsletter