INTERMEDIATE
Another, more advanced version of a previous exercise, the intermediate Hundred is designed to build endurance and refine breathing technique. Ensure that your abdominals are properly engaged before starting the arm movement and repetition.
Lie in supine position on the floor with your arms outstretched beside your body. Your legs should be adducted together, your knees bent and raised in the tabletop position.
Inhale, using your abdominals to lift your head, neck, and shoulders while lengthening your arms.
Exhale, pumping your arms for five counts, deepening the abdominal contraction while straightening your legs.
Hold the position and pump for an additional five counts. Repeat sequence for a total of 100 counts.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Inhaling through the nose and exhaling through the mouth, focusing on your breathing throughout the exercise.
AVOID
• Leading with your head; keep your neck long and relaxed, allowing your abdominals to hold you up instead.
BEST FOR
• rectus abdominis
• gluteus maximus
• deltoideus
• biceps brachii
• triceps brachii
• extensor digitorum
QUICK GUIDE
TARGET
• Abdominal muscles
BENEFITS
• Increases the endurance of the abdominals
NOT ADVISABLE IF YOU HAVE
• Lower-back pain
• Cervical issues