Break It Down: The Hundred (100)

Ready for the 100?  Say what?  If you are new to Pilates, the phrase "the hundred" is one exercise term you will hear in every session.  It is one of those staple warm up exercises that never goes away.  Yet it is also one of the most complex and varied.  No matter how long you have done Pilates, 100's is an exercise that will continue to progress as you get stronger.  Let's break down the exercise:  


Purpose- to coordinate breath with movement, stability in the core, increase your lung capacity


Preps- Curl Ups, Progressive Breathing, Knee Sways


Form: stabilizing in curled up position with legs at point of control, pump arms at sides like resisting through water, breathing inhales for 5 counts and exhales for 5 counts for 10 sets (100 breaths total)


Modifications- head/legs can stay on mat, increase the length of the inhale, knees in shelf (or can cross at ankles)  


How to Advance- lengthen  legs at point of control (ideally at eye level if strong enough in core), add in prop like circle/ball in ankles, perform on all pieces of equipment 


Challenges- breathe inhales of 3 and exhales of 7, add leg lower/lifts with breath pattern, slow down counting for more stability

Poised Posture: Pilates for Horseback Riding

No matter if you ride for pleasure or are a jumper, Pilates will strengthen your core and provide you with better balance to stay on the horse.  Those who ride tend to have tight legs, rounded shoulders, and overall imbalances from weight distribution while riding.  Through the use of Pilates jump riders have better stability in the saddle, Western style riders open more in their chest, and dressage riders learn posture equals a beautifully posed presence for competitions.

Every year my family and I go to Wolf Lake Dude Ranch up north in Michigan and be cowboys for Labor Day weekend.  After over 17 years of riding horses I have had my share of sore muscles and aching core.  It is really a wonderful full body workout and a form of therapy to bond with both the animal and nature.  However, there are some ways Pilates can assist in relieving some of the pain and soreness that comes from long rides.

Balanced Body has a wonderful page dedicated to equestrian focused exercises.  An important one is Single-Leg Stretch to strength your core and lengthen your hips.  Any form of stretching you can do for your hips and thighs such as using a gold band or feet in the loops on the reformer is beneficial.  Mobility exercises such as sitting on a large balance ball doing hip circles, pelvic clock, twist, or side bends will assist with finding your center.  The exercise Horseback done on the box or barrel is a perfect addition to your weekly studio workout.  Exercises that focus on extension such as Reverse Push Through on the cadillac, Triceps dips on the chair, Pulling Straps on the box or Swan will open up those rounded shoulders by strengthening the upper back.  Lastly, any form of posture work is a must for all riders such as Short Box on the reformer, Stomach Massage, Rowing series, or Splits.

I've personally found over the years I have more stability in my pelvis as I switch from a walk to a canter.  Even holding the reins I have the awareness of my lats to keep my chest open.  My body recovers quicker after I ride as the soreness soon fades away.  So get on that horse and ride off into the sunset knowing Pilates can keep you happy in the saddle for a lifetime!  

Back to Basics: Body Awareness

Much of our days consist of a to-do list where we rush to make sure all our points are checked off.  Each check off the list is a way of tracking our success in the day.  Pilates also has a check list of key points to focus on for each exercise.  As instructors we help our clients learn these ways of enhancing their practice.  

Over time no matter the form of exercise or movement you choose you will notice you develop body awareness.  In Pilates this is most easily seen in your posture improving outside of working in the studio.  You may sit up taller in your car when you drive or scoop while walking your dog so he doesn't pull you along.  Increased body awareness also puts you more in touch with your environment.  That is why Pilates is a mind/body exercise.  You are able, over time to know where your body is on the equipment.  Almost as if you were outside your body taking a photograph of yourself for your mind to be able to adjust your position if out of alignment.

A simple exercise can be done at home standing or seated in a chair.  Keep in mind for those that do yoga this may seem more meditative but I want you to actively feel your surroundings.

At Home Exercise (can close eyes if advanced):

Standing or sit and begin by feeling your feet in contact with the floor or carpet.  Make sure there is equal weight distribution on each from your big toe, heel and little toe.  This is your tripod for balance; posture starts at the base which is your feet.  Now start tracking up your thighs.  Notice if your legs are parallel to each other.  Make sure your ankles are stacked in line with your knees and hips (depending on if seated).  Now draw a box with your torso from your hips to shoulders.  In-between the "box" think of lacing your rib cage and muscles together as if you were wearing a corset.  Shrug your shoulders up than release them down as you feel the openness through your chest.  Lastly, imagine being pulling up to the ceiling by the crown of your head allowing your neck to lengthen.        

This simple exercise takes only a few minutes to complete and done once daily is a great way to create more body awareness.  Over time your body will memorize good posture that can last a lifetime.