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Hundred on the Ped-O-Pul

Home  »  Pilates Ped-O-Pul Exercises | Free Tutorials   »   Hundred on the Ped-O-Pul
  • April 25, 2021
Table of Contents
Hundred-Pedi-Pole-Ped-O-Pul Lesley-Logan Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Ped-O-Pul (The ped-o-pul shown in this video is the Contrology Ped-O-Pul.)
  • Reps: 10 cycles of breathing
  • Warning: Not ideal for neck and shoulder issues.
  • Questions: Contact us here

Hundred on the Ped-O-Pul

The Hundred is a notorious Pilates exercise and it can literally be done anywhere. And everywhere that you do the Hundred, it reveals something about the Hundred. In this version of the Hundred, you will do it on the Pilates Ped-O-Pul, an apparatus that is notoriously unstable. You will be able to discover your true ability to reach into your legs while standing and challenge your connections while the pumps are trying to disconnect you from your center. Give this a try when you want a challenge or want to do a Ped-O-Pul workout.

Reach and pump from your back, keep pinky side of hand on handle.

-Lesley Logan

Stand on your Ped-O-Pul as you would for your Arm Circles. Heels together and toes apart. Hands into your handles and spine up against the pole. Use your reach into your legs and lift up along the pole. You can do this easier with heels down or challenge yourself and lift your heels up the pole. Reach your arms out in front of you from your shoulders and then round your head and chest off the pole as if you were curling up off your mat to do the Hundred.

Hugging your legs together, lift up through your center, and pump your arms for the Hundred. Inhale for 5 pumps and exhale for 5 pumps. After 10 breaths, lift yourself back up the pole. Pay attention to if you bounce on and off your pole. Also, make sure the entire pinky side of your hand is on the handle and that you’re reaching from your back and not pressing from your chest. Notice what is straining and what is not. Because this is a fun variation have fun with it! And then, go do your Hundred on the Mat or the Reformer and see how it feels.

Be sure to check out more of my Ped-O-Pul workout videos. I want to help you continue your Pilates Ped-O-Pul training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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2 comments

  1. Hey Lesley. Some days my legs need to be higher to get my back on the mat in 100. On this pedipole version, would I move my feet a bit forward to emulate the shape of my legs being higher? Or just keep my heels against the pedipole and deal with the fact that lots of my back is not contacting the pole? Thanks.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

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On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

MAGICAL MOMENTS

Online Mat & Reformer Pilates Class Descriptions:

I thought it would be fun to bring some magic into class with the Magic Circle. If you hate the Magic Circle, that's OK! Don't worry - we won't use it too much. It's a great prop to magically show you "ohh, that's the muscle you need!" when we're connecting arms to back or legs to seat. And then we learn how to get that feeling without using it. Let's make some magic!

Mat props: Magic Circle or a ball or your imagination!
Reformer props: Magic Circle or theraband or ball

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle or a ball and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, Magic Circle or theraband or ball and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

(NOT) THE FALL SEASON

Online Mat & Reformer Pilates Class Descriptions:

As we all get older, your balance may be something you notice declines. I love working on balance because if you’re not present in the moment, or even thinking of something else, you can lose your balance. You can also lose your balance by favoring one side more than the other, whether it’s right/left sides in terms of limbs, or inner and outer edges of the foot that you’re standing on.

Let's check in with our balance in this week's classes. In fact, we're going to bookend our classes - a balance check at the start of class, and at the end of class - to see how our practice affected our balance.

No props for mat or reformer.

See you in class,
Christine

MEET ME AT THE BARRE

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Have you ever done a Barre Workout? Yes, No, Maybe So?
While the moves may be a little different than what we’re used to, the spirit is pure Pilates!!

This month we’ll take the best of what Barre-work has to offer…think combinations of long and short movements, great breath focus, strength and flexibility training, or just adding a pole to our work..and we’ll apply these ideas to our 50 Minute Classes!

On the Mat, grab your Pilates pole or a Swiffer handle and a ball.
The Tower/Cadillac already comes with barres and poles, so let’s explore how to get the most out of this equipment!
On the Reformer: no added props
And the Wunda Chair: no added props

See ya in class,
xx-LL 💋

ABS, BACK, GLUTES, THIGHS

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Todrick Hall’s song “nails, hair, hips, heels” came on during one of my playlists, and it got my brain thinking of how to turn this song and use it for Pilates, and boom, here’s this month’s theme - abs, back, glutes, thighs. With Pilates being a full-body workout, think of this as your checklist as you work out this month since these are all connected while we practice all of our exercises on all of the apparatuses.

Abs, back, glutes, thighs, check, check, check, check!

Props for Wunda Chair: yoga block (or a couple of hardcover books)

See ya in class,
xx-LL 💋

PULL ME UP

Online Mat & Reformer Pilates Class Descriptions:

The beauty of Pilates is based on lifting the spine in every exercise!

For years I tend to tuck my pelvis when doing Hundred, Roll-up, Teaser etc… I used to pull up from the wrong place and didn´t get the lift! This made my back feel bad, I‘ve got tight hip flexors and weak back body muscles. Since then I am exploring the longest round shape aka C-Curve and pelvic stability. I would love to share this with you in this week‘s Mat and Reformer Class. We will find ways to bend through our center spine instead of tucking the pelvis or rounding the shoulders which will help us to open up our low backs and making flexion safe.

Let‘s feel our center deeply!

Mat Props: Pole (Broomstick), Magic Circle, A small rolled up towel, Wall
Reformer Props: (Box, Non-slipping Pad), A small rolled up towel, Squishy Ball/Soft Ball

See you in class,
Yasmin

MAT EQUIPMENT NEEDED: Your awesome self, Pole (Broomstick), Magic Circle, a small rolled up towel, wall and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, (Box, Non-slipping Pad), a small rolled up towel, Squishy Ball/Soft Ball and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

ONE AND DONE

Online Mat & Reformer Pilates Class Descriptions:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” or our “1 and done” theme is in its 3rd year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I do cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!

Remember we want you to embrace your own journey each time you practice and love practicing in your TODAY body!! If that means you follow my variations, perfect! If that means you go for your own, also perfect!

Get ready to be ONE & DONE!!

Mat: Resistance Band, Magic Circle, and Barrel/Blanket
Reformer: Resistance Band and Small Ball

See you in class,
Rachel

ONE AND DONE

Online Mat & Reformer Pilates Class Descriptions:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” or our “1 and done” theme is in its 3rd year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I do cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!

Remember we want you to embrace your own journey each time you practice and love practicing in your TODAY body!! If that means you follow my variations, perfect! If that means you go for your own, also perfect!

Get ready to be ONE & DONE!!

Mat: Resistance Band, Magic Circle, and Barrel/Blanket
Reformer: Resistance Band and Small Ball

See you in class,
Rachel

    MAT EQUIPMENT NEEDED: Your awesome self, Resistance Band, Magic Circle, Barrel/Blanket and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, Resistance Band, Small Ball and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    MAGICAL MOMENTS

    Online Mat & Reformer Pilates Class Descriptions:

    I thought it would be fun to bring some magic into class with the Magic Circle. If you hate the Magic Circle, that's OK! Don't worry - we won't use it too much. It's a great prop to magically show you "ohh, that's the muscle you need!" when we're connecting arms to back or legs to seat. And then we learn how to get that feeling without using it. Let's make some magic!

    Mat props: Magic Circle or a ball or your imagination!
    Reformer props: Magic Circle or theraband or ball

    See ya in class,
    xx-LL 💋

    WEIGHTS NOT WEIGHING YOU DOWN

    Online Mat & Reformer Pilates Class Descriptions:

    Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

    See ya in class,
    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, light weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, light weights and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    PULL ME UP

    Online Mat & Reformer Pilates Class Descriptions:

    The beauty of Pilates is based on lifting the spine in every exercise!

    For years I tend to tuck my pelvis when doing Hundred, Roll-up, Teaser etc… I used to pull up from the wrong place and didn´t get the lift! This made my back feel bad, I‘ve got tight hip flexors and weak back body muscles. Since then I am exploring the longest round shape aka C-Curve and pelvic stability. I would love to share this with you in this week‘s Mat and Reformer Class. We will find ways to bend through our center spine instead of tucking the pelvis or rounding the shoulders which will help us to open up our low backs and making flexion safe.

    Let‘s feel our center deeply!

    Mat Props: Pole (Broomstick), Magic Circle, A small rolled up towel, Wall
    Reformer Props: (Box, Non-slipping Pad), A small rolled up towel, Squishy Ball/Soft Ball

    See you in class,
    Yasmin

    UP, UP, & AWAY

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    We are all going to feel like Super Humans after this month!!

    Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

    This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

    We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

    Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

    xx-LL