Exercises

Hundred Modified

Introduction

The Hundred excercise is practiced at the beginning of the routine for endurance
The abdominal muscles remain engaged throughout the exercise
The abdominal and hip flexors (muscles at the top of the leg) stabilise and flex the spine

Motions

: Start Position
: Lie supine (on your back)
Place feet on ball, legs apart
Knees and hips at 90 degrees
Arms reaching towards feet, soft
elbows, palms down

: Step 1
: Inhale, lengthen spine and prepare

: Step 2
: Exhale, curl up head and thoracic spine

: Step 3
: Inhale for five breaths
: Move arms up and down five times, in time with the breathing

: Step 4; Exhale for five breaths
: Continue up and down motion with arms
(Steps 3 and 4 are one cycle. Repeat 10 cycles)

: Step 5; To complete: inhale. Remain in curl with reaching arms

: Step 6
: Exhale and slowly roll back to mat

Video

Exercises