Hundred Prep · Feet Supported | Mat Pilates in 3D
Pump both arms five times while inhaling, keeping the chest and pelvis steady.
Preparation
Lie on your back with knees bent and feet supported. Lift the head and shoulders a little and reach the arms forwards. One cycle shows ten pumps, not the full hundred.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with knees bent and feet supported. Lift the head and shoulders a little and reach the arms forwards. One cycle shows ten pumps, not the full hundred.
Breathing example: Breathe comfortably
2. Inhale · 5 pumps
Pump both arms five times while inhaling, keeping the chest and pelvis steady.
Breathing example: Inhale
3. Exhale · 5 pumps
Pump five more times while exhaling. Keep the feet supported; the breathing rhythm is an example, not a target to force.
Breathing example: Exhale
4. Lower gently
Stop the arm pumps and lower the head and shoulders gently. Rest with the head down if the neck feels strained.
Breathing example: Breathe comfortably
Observation points
Pump five more times while exhaling. Keep the feet supported; the breathing rhythm is an example, not a target to force.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.