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The Hundred Action

Pilates for Runners Workout

  1. Exhale to stabilize the abs, extend the legs, and lift the arms to hip height. The arms continue to lengthen, with the fingertips reaching for the far wall. The legs are now at a 45 degree angle, lift them to modify or lower them for more intensity. The legs should only be as low as you can maintain imprint, or without the lower spine pulling up off the mat.

  2. Hold your position. Then begin to pump your arms up and down in a controlled manner about 6-8 inches. This creates a small but dynamic movement of the arms that stems from the shoulder joint. Take a long inhale for 5 arm pumps and then a long exhale for 5 pumps.

  3. Repeat this sequence 10 times, or for 100 pumps of the arms.

  4. To finish, keep your spine imprinted as you inhale to bring the knees in toward your chest. Grasp your knees and exhale to roll your upper spine and head back to the floor.

Tips: 1. To modify the hundred: keep your legs in tabletop position (as described above), or perform the exercise with your knees bent and the feet flat on the floor, lifting only the upper body.

  1. If you have upper back and neck issues, perform this exercise with the legs in any of the 3 leg positions and keep the head down on the floor.

Make it tougher: Place a Stability Ball between your feet for extra weight.

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