The Hundred – Legs Lower and Lift
- Equipment: Reformer
- Category: Abs/Core
- Level: Advanced
- Body position: Supine
- Repetitions: 100 pumps
- Springs: 1 Red (Heavy) – 1 Red + 1 Blue
- Headrest: As needed
- Footbar: Any
Starting position
Supine, arms long by sides hovering off carriage, legs extended, chest lifted, neutral pelvis
Instructions
Lift into a chest curl and begin pumping the arms. While maintaining the pumping and the sniffing breath pattern, lower the legs and then lift them back up with control. Continue moving the legs up and down during the 100 pumps, only working through a range where the spine stays stable.
Teaching cues
- Move the legs without rocking the pelvis
Unlock all teaching cues
5 more teaching cues are available. Create your free Pilavie account to explore additional teaching cues, discover more Pilates exercises, and access our class-planning tools.