Day 163- One Hundred Table Top with Toe Taps

This exercise adds the work of hip disassociation to the breath work of The Hundred

To do this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position.  Bring your arms above your shoulders with your palms facing the center.  Inhale to prepare and then exhale as you press your arms down by your side and lift your head, neck, and shoulders.  Then take five short inhales as you tap one toe to the ground and then tap the other toe to the ground.  Continue this exercise by taking five short exhales and during these exhales make two more toe taps.  Continue this movement patter for ten breaths and then finish the exercise by releasing your head, neck, and shoulders to the ground followed by each foot reaching the ground one at a time.

Things to think about

If you have osteoporosis this is not the best exercise for you, but feel free to visit The Pilates Studio’s weekly blog to find a multitude of bone building workouts

This exercise requires a lot of stability in the pelvis.  Not only does your core have to be strong enough to support the weight of your head, neck, and shoulders, it also has to have enough strength to support the asymmetrical movement of your legs while tapping your toes.  As you do this exercise think of the axial elongation you can find in the exercise.  With each tap of your toes, imagine that your spine is getting longer.

Day 162- One Hundred with Physio Ball Between Ankles

This exercise adds additional challenge to The Hundred by adding the weight and width of a large exercise ball to the exercise.

 

To do this exercise you will need a large exercise ball and a mat.  Start by lying on your back with your legs in the air.  Place a large exercise ball in between your ankles.  Then straighten your legs and take your arms into the air above your shoulders.  Inhale to prepare and then exhale to press your arms down towards the mat, lift your head, neck, and shoulders, and lower your straight legs to a forty-five degree angle.  Then take five short inhales into the back of the ribcage and continue with five short exhales.  Repeat this pattern for ten cycles and then finish by releasing your head, neck, and shoulders to the ground, and bending your knees to bring them to your chest.

 

Things to think about

If you have osteoporosis then this exercise is not for you, but feel free to check out The Pilates Studio’s weekly blog, and visit the month of October 2012 for many varieties of Osteoporosis workouts.

 

This exercise is much more challenging than the Classic Pilates Hundred.  The added weight of the ball makes the lever arms of the legs much heavier and thus requires that much more abdominal strength.  You can work up to the heavier weight by starting with a soft ball, or a pillow.

 

Remember as always no matter what variation of The Hundred that you are doing, the breath of this exercise is key.  This exercise is about training your diaphragm and increasing your lung capacity.  With each inhale cycle take as much air in as you can, and with each exhale cycle make sure that you are getting all of the air out!

Day 161- One Hundred Legs Straight Magic Circle Outside of Ankles

This exercise continues challenging the center during The Hundred by adding abduction at the hip socket to the exercise

 

To do this exercise you will need a mat and a magic circle.  Start by threading your ankles through the magic circle and then while lying on your back straighten your legs up to the ceiling.  Inhale into the back of the ribs, and then exhale as you reach your fingertips past your hips.  Continue exhaling as you lift your head, neck, and shoulders into the air. Press your ankles out to the edges of the magic circle as you complete ten cycles of the sniffing breath.  Inhale for five breaths, and then exhale for five breaths and after ten cycles bend your knees and place your head, neck, and shoulders on the ground.

 

Things to think about

If you have osteoporosis, you will need to do this exercise with your head, neck, and shoulders resting on the ground.  This will add additional challenge to the lower abdominals so be sure that you are strong and engaged directly beneath the belly button.

 

If your neck is feeling tense during this exercise and you are positive that you are exhaling completely, you can also relieve some tension by making sure that your breastbone is softening towards the ground.

 

To add additional challenge to this exercise lower your legs closer to the ground, which creates a heavier lever for your abdominals to control.

 

Day 160- One Hundred Legs Straight Magic Circle Between Ankles

This Exercise adds an incredible challenge to the Pilates classic The Hundred.  The magic circle adds additional weight to the lever arm of the long legs.

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your legs in the air.  Once you place the magic circle between your ankles straighten your legs so that they are directly above your hips.  Then inhale into the back of the ribs and exhale as you reach your fingertips past your hips. Keep exhaling as you press your ribcage into the ground to lift your head, neck, and shoulders into the air.  Continue pumping your arms as you engage in 10 cycles of the sniffing breaths.  Five pumps for the inhale and five pumps for the exhale.  Once you have completed this cycle then bend your knees and lower your head to the ground.

 

Things to think about

If you have osteoporosis you should do this exercise with your head, neck, and shoulders on the ground.  This will challenge the lower abdominals as you lower the legs.  Be sure not to feel any tension in your low back.

 

If you feel tension in the back of your neck you, then you might not be getting all of the air out of your lungs.  Be sure to exhale completely, which will allow you to press your ribcage farther into the ground.

 

To challenge yourself further feel free to lower your legs towards the ground.  Be sure that you continue to press the magic circle towards the center and as you lower your legs your lower abs should be engaged even more to avoid hip flexor engagement.

Day 159- One Hundred with Feet Down and Magic Circle around the outside of the knees

This exercise uses the magic circle to engage the abductors of the hips while strengthening the pelvic floor and lower abdominals.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your feet threaded through the magic circle so that it is on the outside of your thighs.  Your knees should be bent and your feet planted on the floor.  Inhale to prepare and then exhale as you press out on the magic circle.  Continue pressing out as you inhale into the back of the ribs, and then exhale as you reach your fingertips past your hips and lift your head, neck, and shoulders into the air.  Continue your breath as you begin to pump your arms.  Inhale for five pumps and then exhale for five pumps. Continue you this breath pattern until you have completed 10 breath cycles.  Then rest your head back to the ground.

Things to think about

If you have osteoporosis you should do this exercise with your head, neck and shoulders on the ground.

This exercise is an abdominal exercise, but more importantly this exercise tones and engages the diaphragm.  It is important to get as much air out of your lungs as possible on the exhale.  This will increase the release in the diaphragm and lengthen the lumbar spine. 

Be sure that as you abduct your legs towards into the magic circle that your pelvis is still.

Day 158- One Hundred with Feet Down and Magic Circle Between Knees

This exercise adds adductor strength to The Hundred.  The magic circle will add heat to The Hundred, which makes in a great warm up!

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and the magic circle between your thighs just above your knees.  Inhale as you let your arms float into the air and then exhale as you squeeze the magic circle with your thighs and press the palms of your hands down to the ground.  Continue exhaling as you narrow the ribcage even further, and then press the ribcage into the ground to lift your head, neck, and shoulders.  Continue finding the sniffing breath as you pump your arms.  Inhaling for five breaths and then exhaling for five breaths.  Keep breathing as you hold this position for ten breath cycles and then gently allow your head, neck, and shoulders to release to the ground as you release the magic circle.

Things to think about:

If you have the diagnosis of osteoporosis you should do this exercise with your head, neck, and shoulders resting on the ground.  You can strengthen your core by concentrating on the movement of the ribcage during the sniffing breath.

The relationship between the base of the ribcage and the back of the neck are essential for maintaining ease in the head, neck, and shoulders.  As you exhale to lift your head, neck, and shoulders be sure that you are releasing all of the air and pressing the ribcage into the ground to counter balance the head.

Day 157-One Hundred Straight Legs Low

This exercise is a classic pilates exercise.  It is a challenge and provides great strength to the body.

To do this exercise you will need a mat.  Start by lying on your back with your legs stretched long beneath you.  Inhale as you float your arms into the air and then exhale as you press your hands to the mat to lift your head, neck, and shoulders.  Continue the exhale as you also flex your feet, reach through the heels, connect your sacrum to the ground and allow your legs to float into the air. Then begin the sniffing breath while pumping the arms quickly. Continue pumping the arms through ten breath cycles and then release the body back to the ground.

Things to think about

If you have osteoporosis you should skip this exercise, but please check The Pilates Studio’s weekly blog.  October 2012 was dedicated to Osteoporosis workouts.  You can also see the playlist of osteoporosis friendly workouts on our youtube channel ThepilatesstudioHD.

It is so important to use your deep abdominals to glue your sacrum to the ground during this exercise.  This will give the body the leverage to lift the legs.  Even though the spine is flexing you want it to be as long as it can be!

Day 156- One Hundred with Legs Straight

This exercise increases the challenge of The Hundred by lengthening the lever arm of the legs, which creates a need for stronger abdominals.

 

To do this exercise you will need a mat.  Start by lying on your back in a tabletop position.  Inhale as you float your arms into the air and straighten your legs. You can choose to straighten your legs straight to the ceiling or at a forty-five degree angle from the floor. Next, Exhale as you press your hands towards the floor, narrow your ribcage and lift your head, neck, and shoulders into the air.  Then take five short sniffing inhales as you start to pump your arms, and follow that with five short exhales.  Repeat for ten breath cycles.

 

Things to think about

If you have osteoporosis, you can do this exercise with your head, neck, and shoulders on the ground.  Be sure that your abdominals are strong enough to support the legs without the counter balance of your head, neck, and shoulders.

 

As always with any variation of The Hundred, it is important to protect your neck.  If after everything you try there is still tension in your neck, then use your hands to support the head.  This will allow you the opportunity to become proficient at the breath and it will allow you to continue to build endurance.

 

As you straighten your legs, be sure that your pelvis is not moving! Your abdominals are meant to keep the pelvis and spine still while you straigten the legs.

Day 155- One Hundred with Feet in Table Top

This exercise increases the challenge of The Hundred by decreasing the body’s base of support.

 

To do this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position.  Inhale as you float your arms up to the ceiling and then exhale as you press your hands down to the mat, narrow your ribcage and lift your head, neck, and shoulders into the air.  Then begin taking short inhales through the nose as you make small pumps with the arms after five short inhales, then take five short exhales continuing to pump the arms.  Repeat for ten breath cycles and then release the head, neck, and shoulders to the ground.

 

Things to think about

If you have osteoporosis you should do this exercise with your head, neck, and shoulders on the ground.  You can still work the diaphragm with the sniffing breaths

 

If there is tension in the neck, then you are not getting the full benefit of The Hundred.  To relieve tension in the neck try the following:

 

Make sure you are nodding your head so that the base of the skull is lengthened

Make sure that you are exhaling completely

Check to see if there is tension between your shoulder blades, and on the exhale make sure that the breath is allowing you to release the breastbone towards the spine.

Day 154- One Hundred with Feet on Ground

This exercise uses the same initiation as The Hundred Prep, and it uses the sniffing breath to build endurance in the abdominals and diaphragm

 

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted into the ground.  Inhale as you float your arms into the air above your shoulders, and then exhale as you press your hands towards the ground and lift your head, neck, and shoulders.  Next, start making small pumps with your arms as you start the sniffing inhales.  Take five sniffs of air in, and then blow five sniffs of air out.  Repeat for then cycles and then lower the head neck and shoulders to the ground.

 

Things to think about.

If you have osteoporosis you should do this exercise with your head down.

 

The Hundred is often thought of as a great abdominal exercise.  When in actuality it is an exercise designed to strengthen and tone the diaphragm.  As you are doing this be sure that your is clear and that each sniff and each blow creates movement in the ribcage and soft tissue.

 

Take care of your neck.  If you feel tension in the back of your neck, be sure to check your breath and see that your breastbone is releasing towards the ground.

Day 153- One Hundred Prep Straight Legs Low

This exercise is the closest preparation exercise for the classic pilates exercise of The Hundred.

To do this exercise you will need a mat.  Start by lying on your back with your legs long beneath you.  Inhale as you float your arms toward the ceiling and exhale as you press your hands toward the ground, narrow your ribcage, press your ribcage into the ground and lift your head, neck, and shoulders into the air.  Inhale into the back of your ribs and exhale again as you reach through the bottom of your heels, connect the sacrum to the ground and allow your legs to float into the air just two inches.  Take one for full breath and then exhale as you lower everything back to the ground.  Repeat 6-8 times

Things to think about

If you have osteoporosis you should not do this exercise.  Because your head balances the feet in this bow position, it is better to simply practice the arm work and the breath pattern with the knees bent or in a table top position. 

To get the floating sensation it is important to connect the back of your ribcage to the ground and to connect your sacrum to the ground.  These connections to the ground allow the body to find the strength necessary to feel the sensation of floating in the upper and lower extremities!

Day 152- One Hundred Prep with Straight Legs

This exercise continues our journey toward the Pilates class The Hundred.  The straight legs add work to the deep the abdominal exercises.

To do this exercise you will need a mat.  Start by lying on your back with your legs long beneath you.  Inhale into the back of the ribs and exhale as you bring your legs to a tabletop position.  Inhale as you float your arms toward the ceiling and then exhale as you press your arms toward the ground, straighten your legs to a forty-five degree angle, narrow the ribcage, and press your ribcage into the ground to lift your head, neck, and shoulders.  Inhale into the back of your ribs again, and exhale as you lift your head, neck, and shoulders one inch higher.  Inhale one more time and then exhale as you lower your body back to the ground and bend your knees to a tabletop position. Repeat 6-8 times.

Things to think about

If you have osteoporosis practice this exercise with your head, neck, and shoulders lowered to the ground.  Practicing the breath work will be insightful to the deep abdominal connection.

Squeezing the inner thighs together when you straighten the legs can help you find the midline as you are lengthening the lever arm that is training your abdominals. 

Remembering back to all of the work breath work in the ribcage that helps to prevent muscle strain in the neck will be even more important in this exercise.

Day 151- One Hundred Prep in Table Top

This exercise continues preparing the body for the classic pilates exercise The Hundred.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the floor.  Bring one leg up to tabletop position and then add the other leg.  Inhale as you float both arms toward the ceiling and then exhale as you press the arms down toward the ground, narrow your ribcage, and press your ribcage into the ground to lift your head, neck, and shoulders.  Inhale into the back of your ribcage and then exhale as you lift your head, neck and shoulders higher.  Inhale one more time and then exhale as you lower your body back to the ground.

Things to think about

If you have osteoporosis, practice the breath pattern with this exercise to find the deep abdominal connection, but keep your head, neck, and shoulders on the ground.

The tabletop position will add to the abdominal work of this exercise.  It is important to remember to maintain a true tabletop position to get maximal benefit.  If your knees get closer and closer to your chest your abdominal work will go away.

Day 150-One Hundred Prep with Feet on Foam Roller

This exercise begins to prepare the body for The Hundred adding the feet lifted.  The foam roller adds support to the feet, but the feet are a little higher so more core control is necessary to maintain the pelvic position.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your legs long beneath you.  Place the back of your ankles on the foam roller.  Inhale into the back of your ribcage as you float your arms into the air above your chest and exhale as you find a deep abdominal connection, narrow the ribcage, and press the ribcage into the ground to lift your head, neck, and shoulders.  Inhale into the back of your ribcage and then exhale again as you lift your head, neck, and shoulders one inch higher.  Inhale into the back of your ribs one more time and then exhale as you lower your body back down to the ground.  Repeat 6-8 times

Things to think about

If you have osteoporosis you should not lift your head, neck, and shoulders during this exercise.  However, you can gain great insight into the deep abdominals by practicing the breath pattern and arm movements.

Reaching the legs long beneath with the support of the roller can give you a lot of insight into the low abdominals.  If as you exhale and lift your head, neck, and shoulders, you find your body pulling the foam roller closer to you then you might be over using the muscles of your legs to support the lower back.

Instead try to think of reaching the foam roller away from you, imagine your legs are sending the foam roller to the Netherlands!

Day 149- One Hundred Prep with Spine of Foam Roller

This exercise adds a proprioceptive challenge to The Hundred Prep.  It also adds kinesthetic feedback to the base of the ribcage so that you can find true thoracic flexion to protect the neck.

To do this exercise you will need a mat and a foam roller.  Start by lying on the foam roller with your spine running along the roller, your knees bent, and your feet planted into the ground.  The foam roller should support both your head and your pelvis.  Inhale as you reach your arms for the ceiling, and then exhale as you narrow the ribcage and then press the ribcage into the foam roller and lift your head, neck, and shoulders.  Inhale into the back of your ribs again and then exhale as you lift just a little bit higher, Inhale one more time and then exhale as you lower your head, neck, and shoulders to the ground.  Repeat 6-8 times

Things to think about

If you have a diagnosis of osteoporosis you should keep your head, neck, and shoulders on the foam roller and practice the breath with the arm movements.

To protect the neck it is important to be aware of the relationship between the breath and the narrowing of the ribcage.  If you allow your body to exhale completely this will allow you to press your ribcage into the ground and your head, neck, and shoulders will feel like they are floating into the air. 

If this sequence is interrupted in any way then the neck may feel strain!  Find your breath and use this preparation exercise to gain endurance.

Day 148-One Hundred Prep

This exercise is intended to prepare the body for the classic pilates exercise The Hundred.  This exercise teaches the body how to use forced respiration as you  lift the head, neck, and shoulders.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the ground.  Inhale as you allow your arms to float into the air so that they are reaching to the ceiling above your chest.  Exhale and allow the ribcage to narrow toward the spine as if moving through a funnel toward the pelvis.  Continue exhaling as you press the ribcage toward the ground allowing your arms to press down toward your hips, and finally with the support of the upper abdominals allow the head, neck, and shoulders to lift into the air.  Inhale into the back of the ribs and exhale again as the shoulder blades slide further down the back and the hands reach further past the pelvis.  Inhale one more time and then exhale as the head, neck, and shoulders lower to the ground again.  Repeat 6-8 times.

Things to think about. 

If you have osteoporosis you can do this exercise with the arm movement, but you should allow the head to remain on the ground.

This exercised is designed to teach the body how to use the base of the ribcage as a lever to lift the head, neck, and shoulders.  The breath is key to this movement.  On the inhale the diaphragm engages and moves toward the pelvis.  And then on the exhale the base of the ribcage narrows.  This is the perfect time to allow the ribcage to press into the ground, so that the abdominals will protect the head, neck, and shoulders in this movement.