100 Breaths - Core Exercise

In this lesson, you will learn how to do the 100 Breaths exercise, also called the Hundred. This is originally a Pilates exercise, but because of its effectiveness and the fact that it trains the core area isometrically, I included it in the isometric strength section. Click here to find more isometric exercises.

Description: 100 Breaths – Core Exercise

Lie down on a mat and press your lower back into the floor. Do not arch or hollow your back. Extend your arms by your sides with your palms facing up or down. Then bend your legs and pull your heels as close as possible to your buttocks.

Round your back and lift your upper back and shoulder blades off the floor (as if doing a crunch). Bring your chin toward your chest — don’t tilt your head back. Raise your knees as shown in the illustration.

Now, with your shoulder blades and feet elevated and your rounded lower back as the only part touching the floor, begin the actual exercise. Pulse your extended arms up and down in unison with your breathing. Just like the fast arm movement, your breaths should be short — inhale five quick breaths, then exhale five quick breaths. Stop after 100 breaths.

If this exercise feels too easy, straighten your legs and extend them closer to the floor (but keep your abs tight — don’t arch your back).

Trainer Advice: 100 Breaths – Core Exercise

• Never arch or hollow your back.
• To make the exercise harder, raise your legs with extended knees. The closer your feet are to the floor and the farther they are from your hips, the more difficult it becomes.
• Remember: the exercise is ineffective if you arch your back. You should be able to maintain a rounded back for the full 100 breaths, or approximately 40 seconds.
• The version shown above is the most basic variation of the 100 Breaths exercise.
• If you practice gymnastics, try performing it with your knees and ankles fully extended. Small sport-specific variations are fine.

Related Topics: 100 Breaths – Core Exercise

• Isometric Strength Training
• Plank Bridge
• Side Bridge
• Isometric Wall Squat
• The Abdominal Muscles

Videos: 100 Breaths – Core Exercise
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