The hundred

3 × 100 respiraciones  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs

How to do the hundred

1. Lie on your back, bring your knees to your chest and lift your head and shoulders off the floor.
2. Extend your arms along your body about 5 cm off the floor and your legs at 45 degrees.
3. Pull your navel toward your spine to engage your deep core.
4. Hold the position without moving your torso.
5. Pump your arms up and down with short, fast movements.
6. Breathe in for 5 pumps and out for 5 pumps until you complete 100.

Mistakes to avoid

• Do not tense your neck; look toward your navel and rest your head only if needed.
• Avoid arching your lower back while floating your legs; lower them only as far as you control.
• Do not make big shoulder pumps; the movement comes from your arms.
• If you feel lower back discomfort, tuck your knees to your chest and keep breathing steadily.

Progression

• Start with your knees pulled to your chest until you master breathing and pumps.
• Lower your legs progressively to increase the abdominal work.
• Add another cycle of one hundred or hold the position longer with good technique.
• Progression is about control and breath, not speed.