eMedex Weight Loss Guide

Back in 2004, Pilates made waves in the exercise and training world as an emerging trend for slimming down and building up. It had a whole range of low-impact yet highly effective exercise moves that could easily be modified for injuries or people with special needs. If you’re bored or unchallenged by the typical old crunch, you might want to add this exercise – the Pilates 100 – to add a bit of variety to your core exercises.

Although it’s not necessary, this exercise is best done on an exercise mat to prevent any unnecessary strain on your back. Lie face-up on the ground or your mat with your body straightened out and your hands at your sides. Raise your legs straight up to a comfortable angle; if you’re just starting out, a 90-degree angle would be best for practice. Without bending your neck, bring your shoulder blades up off the mat and then pump your hands up and down at your sides. Count 100 pumps, breathing normally the entire time. Remember to keep your arms and hands straightened for all 100 pumps!

You exercise your abdominal muscles by making them support the weight of your upper body. As your abs get stronger, gradually lower your legs and make increasingly smaller angles with the floor. The lower your legs go, the greater the additional strain they put on your abs and a greater challenge the exercise will be. It’s a great exercise because you can easily adjust the difficulty and intensity according to your needs, without needing a single piece of extra equipment.