Join Jennifer Kingsley for an exercise that targets the core, strengthening and sculpting your abs, and arms.
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Pilates 100s Exercise Hi, I’m Jennifer Kingsley and today I’m going to teach you a beginning exercise called the 100s. This is an exercise that comes from the fitness technique called palates and we’re going to start lying down on our back. We’re going to bring our legs to a tabletop and we’re going to reach our arms in a distance like you’re trying to reach to the opposite end of the room. You’re going to take a big inhale through your nose and on the exhale you’re going to pull your abdominal muscles and as deeply as you can as you extend your legs and pull your shoulders in your head off the matt. You’ll begin pulsing your arms. Now, it’s called 100s because you’re going to pulse your arms a hundred times. You’re going to inhale in five and exhale on five. Inhale two, three, four, and five and exhale two, three, four, five and end, two, three, four, five, and out, two, three, four, and five. I started as a dancer at the age of five and when I went to college I needed a really good job that paid more the minimum wage and somebody suggested teaching aerobics. So that’s how I started. And I’ve been doing also different kinds of physical fitness ever since then. This is one of my favorite exercises because it targets the entire abdominal region. You’re rectus abdominals, your obloquies that are on the side but most importantly it targets your lower transverse abdominals. You know that spot where you get that little pooch. When you’re finished pulsing to a hundred you’re going to pull your knees into your chest, stretch your back out and lower your legs and your head to the ground. Now, you know you’re doing this exercise incorrectly. If you find that you’re pulling your shoulders up by tensing your neck muscles, you really want to use your abs to get your shoulders in your head off the ground and one tip that might help you with that is to imagine that you’re doing the exercise, lying on the floor like you’re trying to put a pair of pants that are just a little bit too tight. So when you exhale, you’re going to pretend that you’re zipping your zipper up as you pull your abdominals in all the way up to between the upper parts of your ribs underneath your sternum. If you get this exercise right, you’ll be on your way to having great abs. I actually think it’s a great foundational exercise. I think beginners can do it and even the most advance athletes get a lot out of it because it really is all about strengthening the center of your body. Strengthening your abdominal muscles and also incorporating working on your breath. If you can’t do a hundred of them, it’s fine. Do whatever you’re comfortable with. The important thing is that on the exhale you’re really deepening the contraction in your abdominals. So if you can do ten, great, thirty, great, a hundred, perfect.
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