Lie on your back with your knees bent at a 90Â° and feet on the ground. Place your arms by your sides, palms down.
Tilt your hips up ward and contract your abs to push your lower back down firmly into the mat. Slowly lift one leg at a time with your knee still at a 90Â° but so that your knee is now directly above your hip joint. At the same time, pull your shoulders down by reaching towards your feet with your hands.
Inhale slowly, then exhale as you roll your upper body up off of the mat, continuing to reach downward with your hands. Continue to contract your abdominals muscles to keep your shoulders up, and tilt your hips upward as if trying to pull your tailbone off the mat.
Pump your arms up and down roughly the distance from hip to knee with a quick choppy motion. Pump your arms 5 times, inhaling each time with small breaths so that by the 5th pumping motion your lungs are completely full. Pump your arms another 5 times; this time exhaling each time until your lungs are finally empty on the 5th arm pump.
Each breathing cycle will have 5 breaths in, and 5 breaths out for a total of 10 arm pumps per cycle. Repeat for 10 breathing cycles for a total of 100 individual arm pumps.
Pilates programs lead to a slender, toned body shape. The Pilates Hundreds are a great abs exercise that can be modified to be as challenging or easy as your fitness level requires.