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Hundred on the Pilates Ped-O-Pul

IntermediateStrengthTier T3

You stand on the platform of a Pilates ped-o-pul with your heels together and your spine against the sprung pole, holding the handles with your arms reaching forward. You round your head and chest off the pole as if curling up for the hundred.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the ped-o-pul platform with your heels together and toes apart, your spine up against the pole and both handles in your hands.
  • Reach into your legs and lift up along the pole, the whole pinky side of each hand on its handle.
  1. He stands on the ped-o-pul platform with his heels together and toes apart, his spine resting up along the pole, handles in his hands and his arms reached forward at shoulder level.

    Step 1 of 5

    Stand on the platform with your heels together and toes apart, your spine up against the pole, handles in your hands and arms reached forward from the shoulders.

  2. His head and chest are rounded forward off the pole into the hundred curl, his arms reached forward at chest height, his legs hugged together on the platform.

    Step 2 of 5

    Round your head and chest off the pole as if curling up off the mat for the hundred, arms still reached forward, legs hugging together.

  3. His curled upper body hovers off the pole while his arms pump in small vertical beats against the spring handles, his legs still hugged together beneath him.

    Step 3 of 5

    Holding the curl off the pole, pump your arms in small beats - inhale for five pumps and exhale for five - reaching from your back.

  4. He is lifted back to tall standing with his spine settling onto the pole, his arms still reached forward and his heels together on the platform.

    Step 4 of 5

    After the pumps, draw yourself back up the pole to the tall standing position, the spine settling onto the pole again.

  5. He stands on the ped-o-pul platform with his heels together and toes apart, his spine resting up along the pole, handles in his hands and his arms reached forward at shoulder level.

    Step 5 of 5

    Stand on the platform with your heels together and toes apart, your spine up against the pole, handles in your hands and arms reached forward from the shoulders.

Breathing

  • Inhale for five pumps and exhale for five pumps through ten cycles of breathing.

Safety Information

Reach the arms from the back rather than pressing from the chest, and watch for bouncing off the pole. Warning: it is not ideal for neck and shoulder issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.