Have you been keeping up with our once-a-week Pilates regiment from fitness expert Sara Bogle? We hope so, but just in case you’re falling a bit behind, remember you can see this week’s exercise (and all weeks prior) here.
Today we’re practicing an exercise called The Hundred, which works the powerhouse, increases circulation for blood flow, and concentrates on the breath, building stamina in the body.
1. Begin lying on the mat, bring your knees into your chest and feel the length of your spine. Using your abdominals, lift your head and shoulders up reaching the arms forward and off the mat.
2. Extend your legs to a table top position, keeping the knees bent and the legs at a 90 degree angle.
3. Begin vigorously pumping the arms straight up and down. Breath in for 5 counts and out for 5 counts. Try to maintain this position for as long as you can while pumping the arms, breathing deeply and keeping your chin toward your chest. Work your way up to 100 pumps with the arms, 10 full breath cycles.
4. The progression for this exercise is to repeat step 1 and extend your legs straight out to 45 degrees. With that, continue step 3.
Repeat 10 sets of full breath cycles (100 pumps of the arms) and be sure to check back next Friday for a new exercise!