Cómo hacer EL CIEN de Pilates Paso a Paso | Tutorial Ejercicio Hundred Desde Cero

Learn to do The Hundred Pilates step-by-step, with adaptations for all levels and a progression to the full version. This exercise strengthens your deep core, improves endurance, and activates your entire body from the core. It's ideal as a warm-up and for gaining postural control. 🌟In this video you will see: Correct Hundred technique Modifications for beginners and intermediates Complete progression to achieve this Common mistakes to avoid 💡 Tips to do it right: Keep your core flat and active, avoiding protruding muscles Pump your arms from your shoulders, not your elbows Keep your neck long and your gaze toward your knees Coordinate your Pilates breathing: inhale for 5 counts, exhale for 5 counts Lower your legs only as far as you can keep your core engaged ⚠️ Common mistakes to avoid: Tucking your chin to your chest and tensing your neck Tucking your lower back in and arching your back Forgetting to breathe and pumping 100s uncontrollably Moving your arms too high or with your shoulders rounded Lowering your legs too low and losing abdominal activation Remember: the quality of your movement is more important than reaching the top. Progressing with control will help you protect your back and strengthen your core effectively. _________________ If you experience discomfort or any unusual symptoms while performing this workout, stop the exercise and contact a healthcare professional. _________________ Thank you for watching the video❤️ Here are my social media accounts: ♡ Instagram: @fisio_albagonz ♡ TikTok: @fisio_albagonz If you liked the video, I would appreciate a like to support the channel 👍 Subscribe so you don't miss the rest of the routines. See you in the next one!! 👋 Disclaimer - I inform you that all activities and exercises presented on this channel must be performed at your own risk and responsibility. By participating in these classes, you acknowledge and agree that Alba González assumes no responsibility for any injury, damage, or adverse consequences that may arise as a result of participating in them. Consult with your healthcare professional before starting any exercise program, especially if you have pre-existing medical conditions. Remember to listen to your own body and adjust routines based on your abilities and limitations. Thank you for being part of this community and for prioritizing your well-being. Feel balanced, but always do so responsibly. 💜