How is the "Hundred" exercise performed in level 1 of Pilates?

The "Hundred" exercise is a fundamental movement in Pilates that focuses on engaging the core and improving circulation. In level 1, this exercise is typically performed with the legs straight to enhance the challenge and emphasize abdominal control. Keeping the legs straight engages the hip flexors and requires more effort from the core muscles to stabilize the position, leading to greater strength development.

The correct performance of this exercise involves lying on the mat, lifting the legs to a 45-degree angle, and pumping the arms while maintaining stability in the torso. This setup not only maximizes the engagement of the abdominal muscles but also encourages proper breathing techniques throughout the exercise.

In contrast, variations that include bent legs or elevated feet ease the intensity and reduce the demand on the core, which is not the primary focus in level 1. Performing the exercise seated is not part of the traditional execution of the "Hundred," as it shifts the focus away from the stable, supine position that is integral to its intended benefits.