How to Monitor and Track the Hundreds of Pilates
In Pilates, the hundreds are a great way to start a session. Whether on the mat or on the reformer, most practitioners use it to get the blood flowing and start to sweat slightly. However, there are a few things to control when doing Pilates, and this exercise is no exception. Specific cues can help a student visualize what their body is supposed to do. Cuing is truly an art form, as the correct signal will engage the correct muscle groups. Like other exercises, some modifications can be made to prevent injury or pain from interrupting a workout. At the opposite extreme, variations are a good way to keep your movements fresh and invigorating. The body will adapt quickly to any exercise and the variations will ensure that the muscles continue to grow.
For anyone looking at the hundreds, it seems like a very simple exercise. The body does not move as the arms go up and down rapidly. However, the inner workings of the movement are much more complex. A trained instructor will detect neck tension in someone who tends to be stiff. This habit is one of the most frequent in the study. People who have tight scalenes and those who lean their head forward generally have a hard time keeping their neck out of abdominal exercises. Another common part of the body to monitor is the transverse abdominis (TA). If this muscle is kept tight throughout the movement, the ribs will not widen. This is essential for optimal basic work.
The cues are especially helpful in a group class setting, as there are too many people to approach for each exercise. They can also be implemented in private sessions. One of my favorite clues is to tell people “smile through your belly.” This silly simple sign is a reminder to tighten your abs and feel the enveloping effect. Another one I like to use, especially with someone with tight pectoral muscles, is to tell them to keep their chest open. Tight chest muscles happen to office workers who sit at desks or behind the wheel of their car for a long time. The deep layers of the back muscles stretch and weaken while the chest becomes too tight. The result is someone who suffers from a forward shoulder roll. A very severe twist of the shoulders can have a kyphotic appearance. My favorite cue is telling my client to imagine pressing a ball to the floor while moving their arm. This seems to work wonders for abdominal engagement.
