The Hundred

Classical Repertoire Beginner Supine Core Integration

Classic abdominal endurance and breath coordination exercise performed on the carriage with straps.

Schematic — The Hundred Reformer · 1 medium or 1 light spring · Footbar High · Headrest Up

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Osteoporosis / Osteopenia: Avoid loaded spinal flexion. Substitute with neutral spine variations.
Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.

Spring Tension 1 medium or 1 light spring

Headrest Up

Transverse Abdominis (Primary)Rectus Abdominis (Secondary)Hip Flexors (Secondary)Pelvic Floor (Secondary)

Lie supine with tabletop legs, head up, holding straps with arms extended long by your sides hovering just above the carriage.

Inhale for 5 pumps of the arms, exhale for 5 pumps, maintaining deep abdominal hollow and stable torso for 10 full breath cycles.

Alignment

"Keep the ribcage closed and the neck long — lift from the upper back, not the chin."

Control

"Pump from the shoulders with small, sharp beats — the torso stays still."

Breath

"Inhale 2, 3, 4, 5; exhale 2, 3, 4, 5 — one breath cycle is ten pumps."

Place a small sponge ball or folded towel under the head if the client experiences neck strain during the hundred.

Extend the legs long (around 45 degrees) to lengthen the lever and increase abdominal demand.

Feet flat on the footbar with knees bent removes lumbar loading while keeping the breath rhythm.

Same category, or body position when the category is unique.