Pilates The 100

Get The Flat Tummy You Dream Of Having With Pilates The 100

Simple exercise moves can make a dramatic difference in your flexibility, your posture and your appearance.

In this blog post I explain one of the main tenets of Pilates. This type of education is what I include in my premium content on this website and also in my ebooks.

Ab Work From The Hundred Instructions

Lie on your back with your spine flat on the floor, arms at your sides, palms flat down on the mat.

Bring your knees to your chest and stretch your legs up to a 90-degree angle. If you have the muscle strength, you can lower them down to a 45-degree angle. Conversely, if you don’t as yet have the ab strength, keep your legs at a comfortable height.

Use your powerhouse, a.k.a. core, to bring your chin into your chest. Remember that you should imagine you are holding an orange under your chin.

Pilates The 100 instructions

Continue to press your lower back into the mat and maintain this position for support of the spine.

Pull your powerhouse into your lower back and inhale slowly through your nose for 5 counts while pumping arms up and down, then exhale for the next 5 counts. You are holding your position for a total of 10 seconds, and also pumping your arms 10 times.

Repeat this move a total of 10 times.

FYI 10 reps x 10 seconds of holding time equals The Hundred.

IMAGE 

The image to the left is of me, at age 57.  I’m wearing a size XS tee shirt and comfortably fit into a skinny short size 4.  Those sizes are normal for me, and we should ALL strive to be at our own healthy size – not someone else’s!

NANCY WELKER IS THE AUTHOR OF THE “LOOK GREAT FOR LIFE SERIES”
Simple methods.
Spectacular results.
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