- Difficulty: Beginner/Intermediate
- Equipment Needed: C-Shaper (I love using the Balanced Body C-Shaper.)
- Reps: 10 cycles of breathing
- Warning: May not be suitable for those with low back issues.
- Questions: Contact us here
Hundred on the C-Shaper
Pilates Hundred is one of those exercises that can be done on many different apparatus. Doing the Hundred on the Pilates C-Shaper is useful for finding the longest flexion. And getting feedback on where your arms are pumping from. Too often we pump our arms and round our back with our shoulders forward. Instead of rounding our back from our actual center and pumping our arms from the muscles around the upper back.
Use the C-Shaper to feel where you already have great connection. And where you are missing connections. Then give the Hundred a try on the Mat to see if you can find the same connections without the C-Shaper.
Pump your arms from your back as your waist pulls into the C-Shaper.
Lay in the C-Shaper with your knees bent into your chest to start. Finding the placement is key for getting the most feedback. If you lay too low on the C-Shaper it will feel easy and almost like you are “sinking” into a round shape. Lay too high on it and you won’t be able to keep the connections into the C Shaper. Breathe into the lowest ribs and feel your back get long and wide in the C Shaper.
Ideally, send your legs out to the high diagonal with heels together and toes slightly apart while pulling your waist back into the C Shaper. Pump your arms up and down about 6-12 inches as you breathe in for 5 pumps and out for 5 pumps. Notice when you lose connection to the C Shaper as you do the Hundred. It’s tempting to stop and push or press. Try to adjust yourself as you are doing the exercise.
If legs in the air are too difficult you can bend the knees and place both feet on the mat energetically pulling back as you pump your arms.
When done bend your knees into your chest.
Be sure to check out more of my Pilates C-Shaper workout videos. I want to help you continue your Pilates C-Shaper training!
