The hundred beg exercise : How to do, Benefits, Side Effects, Uses, Precautions

( The hundred beg )

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Name of exercise  The Hundred Beg
Other names of exercise The hundred beg
Description of exercise The hundred beg exercise is a Pilates move that is designed to strengthen and engage the core muscles. It involves lying on your back with your knees bent and feet flat on the floor. The arms are extended by your sides with palms facing down. From this position, you lift your head, neck, and shoulders off the mat and pump your arms up and down in a small, controlled motion. This exercise is repeated for 100 pumps, hence the name “hundred beg.” It helps to improve core stability, posture, and overall strength. It can also be modified to suit different fitness levels by adjusting the intensity and speed of the arm pumps.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, knees bent, arms up and pointing to ceiling.
  • Exhale and move arms down to sides.
  • Curl up head and upper trunk.
  • Hold position and move arms up and down in small oscillations.

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    Video Tutorial

     

    Body Part Neck, Chest, Abdominal, Shoulder
    Type of Muscles Cervical, Abdominal, Deltoid
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Rotation, Duction, Dorsiflexion, Eversion, Flexion, Supination, Depression, Retraction, Circumduction, Extension, Plantarflexion, Abduction, Elevation, Hyperextension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance
  • Toned muscles
  • Increased endurance
  • Improved posture
  • Improved coordination
  • Increased range of motion
  • Reduced risk of injury
  • Improved overall fitness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The hundred beg exercise is a popular Pilates exercise that involves lying on your back and lifting your head, neck, and shoulders off the mat while pumping your arms up and down. While this exercise can be beneficial for strengthening the core and improving posture, there are certain situations where it should be avoided.Recent abdominal surgery: If you have had any recent abdominal surgery, it is important to avoid this exercise as it may put too much strain on the healing muscles.
  • Neck or back injuries: The hundred beg exercise involves lifting the head and neck off the mat, which can put strain on the neck and back. If you have any injuries or pain in these areas, it is best to avoid this exercise.
  • Pregnancy: Pregnant women should avoid this exercise as it can put too much pressure on the abdominal muscles and may cause discomfort.
  • High blood pressure: The pumping motion of the arms in this exercise can increase blood pressure, so it is not recommended for those with high blood pressure.
  • Osteoporosis: If you have osteoporosis or any other bone-related conditions, it is best to avoid this exercise as it may put too much pressure on the spine.
  • Dizziness or vertigo: The movement of the head and neck in this exercise may cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any discomfort or pain while performing the hundred beg exercise, stop immediately and seek medical advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Keep your back straight
  • Engage your core muscles
  • Breathe deeply and evenly
  • Avoid straining your neck
  • Keep your shoulders relaxed
  • Use a mat or cushion for support
  • Start with a lower number of repetitions
  • Stop if you feel any pain or discomfort
  • Consult a trainer or doctor before starting the exercise

    • Helpful in Diseases

  • arthritis
  • obesity
  • diabetes
  • heart disease
  • high blood pressure
  • osteoporosis
  • asthma
  • depression
  • anxiety
  • fibromyalgia

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    Frequently asked questions

     

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