Hundred Prep · Feet Supported
Mat Pilates how-to and muscles worked in 3D
Pump both arms five times while inhaling, keeping the chest and pelvis steady.
Preparation
Lie on your back with knees bent and feet supported. Lift the head and shoulders a little and reach the arms forwards. One cycle shows ten pumps, not the full hundred.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with knees bent and feet supported. Lift the head and shoulders a little and reach the arms forwards. One cycle shows ten pumps, not the full hundred.
Breathing example: Breathe comfortably
2. Inhale · 5 pumps
Pump both arms five times while inhaling, keeping the chest and pelvis steady.
Breathing example: Inhale
3. Exhale · 5 pumps
Pump five more times while exhaling. Keep the feet supported; the breathing rhythm is an example, not a target to force.
Breathing example: Exhale
4. Lower gently
Stop the arm pumps and lower the head and shoulders gently. Rest with the head down if the neck feels strained.
Breathing example: Breathe comfortably
Observation points
Pump five more times while exhaling. Keep the feet supported; the breathing rhythm is an example, not a target to force.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Hundred Prep · Feet Supported. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
“Prep” identifies a preparation version. This model represents that variation, not a full version or a complete traditional sequence.
Hundred Prep keeps the feet supported while the chest lifts slightly and the arms pulse. The model shows five pulses with an inhale and five with an exhale as one example, not a prescription to perform one hundred pulses.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.