Hundred with the Squishy Ball

Getting the lift of the head and chest in the Pilates Hundred on the Mat can be a challenge for many people. Perhaps you have a tight neck or upper back. Or, you tend to overuse your neck to curl up you will miss out on the full body benefits of the Hundred. Or worse, skip the Pilates Hundred altogether. Using a Squishy Ball to help prop the head and chest up can be a tool for teaching where to curl from as well as be an option for those with neck issues. If going well try using the squishy ball for the ab series as well.

Gazing towards your center keeps the work out of your neck.

Using a fitness ball that the air has been let out a bit. Think filled to 75-80%. If it’s too full you’ll roll side to side or be propped up too much. Too little and you won’t get the benefit of the ball. Place the ball between your shoulder blades and somewhere between the tips of your shoulder blades and your upper back. You should be able to pull your center to the floor. The pelvis should be able to feel even on the mat. You should be able to turn your head side to side and have space between your chin and your chest. Knees start bent into your chest. Use gravity to find your waist pulling towards the mat and your center. Use the ball to help you curl your upper back up where it needs to be for the 100. Ideally, curl up just enough that the tips of the shoulder blades are still touching the mat.

Easier is to keep the knees into your chest, or you can straight the legs up to the ceiling or towards the high diagonal. Only as low as your chest doesn’t lift off the ball. Reach your arms long by your side and pump your arms up and down as you breathe in for 5 pumps and then exhale for 5 pumps.

After 10 cycles of breathing, bring your knees into your chest. Stretch your upper body over the ball as a counter stretch. If going well, repeat for the Ab Series 1-5.

Be sure to check out more of my Squishy Ball workout videos. I want to help you continue your Squishy Ball training!