What is this movement for?

T

thirty11

Cathlete
In the ab section of several of Cathe's tapes, there is a move that I don't understand the purpose of. We're on our backs on the floor, hands palm down at the sides of the body, and we bounce our arms up and down while exhaling very deliberately.

Is that just a breathing exercise? I've seen it in a yoga tape, too.

Thanks

Anna
 
I believe you are referring to an exercise in pilates, referred to as the Pilates 100. You assume the position and pump your arms for 10 breaths, five in and five out.

Hope that helps

Amy
 
Yes I think you are referring to the hundred. I didn't understand this exercise at first either. Make sure you are pulling your abs into your spine - it makes all the difference and you will definitely feel it. I think the pumping of the arms is to make the core work harder to stabilize the abs. Someone correct me if I'm wrong.

Great Question.:)
 
Thanks! It makes sense now. I 'll make sure to contract my abs when i do this instead of lying there wondering why i'm doing this. :)

Anna
 
Also aren't the legs at a 45 degree angle? Not perpendicular to the torso. It's not too easy to keep your low back on the floor with your legs low like that. Add the resistance of the arms' momentum...you have to contract your entire midsection rhythmically to keep from rising off the floor.
 
Found this on line:

The Hundred: Start lying flat on your back with your hands at your sides, palms down. Bring your knees in, then extend legs to the ceiling, the heels are together and toes are apart (feet are in a small v called Pilates stance). Keeping your powerhouse (the abdominal, lower back, and buttock muscle groups) pulled in and lower back on the floor, lift the head up bringing your chin to your chest. Lift arms up and start pumping them 4-6 inches up and down. As you do this inhale for 5 counts then exhale 5 counts. Repeat nine more times and you have the hundred.
 
>In the ab section of several of Cathe's tapes, there is a
>move that I don't understand the purpose of. We're on our
>backs on the floor, hands palm down at the sides of the body,
>and we bounce our arms up and down while exhaling very
>deliberately.
>
>Is that just a breathing exercise? I've seen it in a yoga
>tape, too.
>
>Thanks
>
>Anna

The pilates 100 is a ab exercise, but it's primary purpose is as a warm-up and to increase circulation.

The leg position can be modified to make it easier or more challenging.

Easiest: legs bent, feet on floor, with head on floor or head raised towards torso while supported w/ one hand. Lower back imprinted on mat.

Still easy: legs at table top, head raised towards torso (supported as needed).

Getting harder: straight legs vertical w/ head raised towards torso.

The goal: straight legs at a 45 degree angle w/ head raised towards torso.

Really tough: Drop & raise legs from the almost vertical down towards the 45 degree angle. And/or use a prop like a fitness circle, small ball or stability ball between ankles or knees.

The lower back should be imprinted when starting but the goal is work towards a neutral spine as core strength allows. A neutral spine allows for the natural curve of the lower back.

About those arms & hands. It takes a lot more energy & core strength to pump the arms without moving the torso. Bouncing would be wrong. A great way to test this is by doing the 100 on a stability ball (with feet on the floor) or a BOSU.

As for the foot position, a few instructors like Ana Caban have the heels together & toes out. Most, including Moira Stott, ask for pointed toes, feet together when off the floor.

In what workout does Cathe do the 100?

Debra
 
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