Wall hundred (wall Pilates)

The hundred with your feet resting on a wall at tabletop height, so the legs are supported while you curl up and pump the arms: the easiest way to learn its breathing.

Hundred (Pilates) family

Wall hundred (wall Pilates)

Easier option

The hundred with your feet resting on a wall at tabletop height, so the legs are supported while you curl up and pump the arms: the easiest way to learn its breathing.

DemandEasy

Equipment requiredA wall + Floor space

Muscle focusAbs · Shoulders · Neck

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with the feet on the wall, hips and knees at about 90° and shins level.
Breathe out and curl the head and shoulders up; reach the arms a hand's height off the mat.
Pump the arms in small beats: 5 as you breathe in, 5 as you breathe out.
Keep going for 5 to 10 rounds of breath.
Lower the head and rest.

Form cues

Rest the feet on the wall; do not push into it.
Five pumps in, five pumps out.
Avoid: neck strain, or tiny, held breaths.

Practice and cautions

50 to 100 beats. A suggested starting point. No trial has tested this move on its own.

Rest the head if your neck aches. With osteoporosis, a UK consensus suggests, as a precaution, considering alternatives to Pilates curl-ups like this one, such as a dead bug with the head down; people who already move comfortably and smoothly can continue. Later in pregnancy, avoid lying flat on your back for more than a few minutes. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Shoulders, Neck.

Equipment

A wall

Level

Beginner. See the easier and harder options above.

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Questions people ask

What muscles does the Wall hundred (wall Pilates) work?

Mainly the abs, with help from the shoulders and neck.

What equipment do I need for the Wall hundred (wall Pilates)?

A wall.

Is the Wall hundred (wall Pilates) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Hundred (Pilates).

How do I make the Wall hundred (wall Pilates) harder?

Progress to the Hundred (Pilates), or add load, range or slower lowering once your form is solid.