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 5

  • To complete: inhale. Remain in curl with reaching arms

Step 6

  • Exhale and slowly roll back to mat

Video