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