Pilates Instructor Kristen Shaffer doesn’t let summer vacation keep her from staying strong, living well, and being fit with Pilates. And neither should you. While it’s nice to know where to find a studio when traveling, you don’t need one to keep your core strong and back strong with Pilates.
Let’s start with The Hundred. Below are three variations of The Hundred, one each for beginning, intermediate, and advanced students.
The Hundred — Beginner Program:
Pilates instructor Jaime Rutt teaches you how to do basic positions correctly while on vacation

  1. Lie on your back, and bend your knees, keeping your feet flat on the floor. Scoop your powerhouse in and up and softly imprint your back on the mat from your tailbone to the crown of your head.
  1. Lift one knee at a time, and bend your knees at a 90-degree angle in the tabletop position. Press your legs together.
  1. Lift your chin to your chest while lifting your hands to hip height, reaching long through your fingertips. Breathe in for a count of 5, pumping your arms 6-8 inches. Then breathe out for a count of 5, pumping your arms to the rhythm of your of your breath. Progress to 100 pumps.

The Hundred — Intermediate Program

  1. Lie on your back with your knees bent, and engage your powerhouse.
  1. Scoop your powerhouse in and up and, while imprinting your back on the mat, lift your legs one at a time, bending them at a 90-degree angle. Simultaneously, lift your chin to your chest and your hands to hip height, reaching through your fingers and sliding your shoulders down your back. Now, extend your legs out to 45-degrees in the Pilates stance and wrap your thighs and legs.
  1. Breathe in for 5 counts and out for 5 counts, pumping your arms vigorously 6-8 from the floor. Count to 100 pumps.

 The Hundred — Advanced Program

  1. Lie on your back, arms by your side, and scoop your powerhouse, imprinting your back on the mat.
  1. Bring your knees to your chest, lift your head, and lengthen your lets to a 45-degree angle. Reach your fingers long to the end of mat. Breathe in for a count of 5 and out for a count of 5, pumping your arms to the rhythm of your breath.
  1. Now, begin to lower your legs toward the mat, keeping your powerhouse strong and your back imprinted on the mat and wrapping your legs. Only lower your legs as far as you can while maintaining the imprint of your spine.

Nicely done!
We’ll see you back in the studio after vacation.