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

( The hundred inter )

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Name of exercise  The Hundred Inter
Other names of exercise The hundred inter
Description of exercise The Hundred is an exercise that involves holding a plank position for 100 seconds while performing small, pulsing movements with the arms. It is a popular Pilates exercise that focuses on strengthening the core muscles, particularly the abdominals. The name comes from the goal of completing 100 repetitions of the arm movements while holding the plank position. The exercise is typically done on a mat or a Pilates reformer and requires concentration, control, and proper form to be effective. The Hundred is a challenging exercise that can improve overall core strength, stability, and endurance. It is often incorporated into Pilates routines and is a favorite among fitness enthusiasts for its effectiveness in toning the abs.
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, hips and knees lifted up at 90 degrees, 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

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    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 Medium
    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)

  • Strengthens core muscles
  • Increases flexibility
  • Improves balance and coordination
  • Enhances posture
  • Boosts metabolism
  • Burns calories
  • Increases cardiovascular endurance
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment
  • Improves overall body strength

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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 inter exercise should be avoided in the following situations:If you are experiencing any physical discomfort or pain: If you have any existing injuries or medical conditions that may be aggravated by this exercise, it is best to avoid it.
  • If you are a beginner: The Hundred inter exercise is an advanced Pilates move that requires a certain level of core strength and stability. If you are new to Pilates, it is recommended to start with simpler exercises before attempting The Hundred.
  • During pregnancy: Pregnant women should avoid The Hundred inter exercise as it puts pressure on the abdominal muscles and can be harmful to the developing baby.
  • If you have recently had abdominal surgery: If you have had any surgery in the abdominal area, it is best to avoid this exercise until you have fully recovered.
  • If you have high blood pressure: The Hundred inter exercise involves holding your breath for a few seconds, which can cause a spike in blood pressure. If you have high blood pressure, it is best to avoid this exercise.
  • If you have a neck or back injury: The Hundred inter exercise requires you to lift your head and shoulders off the ground, which can put strain on your neck and back. If you have any neck or back injuries, it is best to avoid this exercise.
  • If you are feeling fatigued: The Hundred inter exercise requires a lot of core strength and can be physically demanding. If you are feeling tired or fatigued, it is best to avoid this exercise to prevent injury.Remember to always listen to your body and consult with a doctor or certified Pilates instructor if you have any concerns before attempting The Hundred inter exercise.

    • 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
  • Use a mat or cushion for support
  • Maintain proper form and alignment
  • Breathe deeply and evenly throughout the exercise
  • Engage your core muscles
  • Avoid straining your neck or shoulders
  • Start with a lower number of repetitions and gradually increase
  • Stop immediately if you feel pain or discomfort
  • Consult a doctor before starting the exercise if you have any medical conditions
  • Cool down and stretch after completing the exercise

    • Helpful in Diseases

  • arthritis
  • asthma
  • diabetes
  • heart disease
  • obesity
  • osteoporosis
  • depression
  • anxiety
  • hypertension
  • chronic pain
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • Alzheimer’s disease
  • cancer
  • stroke
  • chronic fatigue syndrome
  • post-traumatic stress disorder
  • endometriosis
  • irritable bowel syndrome
  • migraines
  • polycystic ovary syndrome
  • sleep disorders
  • thyroid disorders
  • fibroids
  • chronic bronchitis
  • emphysema
  • lupus
  • Crohn’s disease
  • ulcerative colitis
  • gastroesophageal reflux disease
  • chronic kidney disease
  • liver disease
  • HIV/AIDS
  • hepatitis
  • menopause
  • menstrual disorders
  • polymyalgia rheumatica
  • psoriasis
  • eczema
  • allergies
  • autoimmune diseases
  • neuropathy
  • fibrosis
  • chronic obstructive pulmonary disease
  • gout
  • meniere’s disease
  • vertigo
  • endocrine disorders
  • chronic headaches
  • irritable bladder
  • inflammatory bowel disease
  • chronic sinusitis
  • sarcoidosis
  • chronic pancreatitis
  • myasthenia gravis
  • liver cirrhosis
  • chronic hepatitis
  • chronic gastritis
  • chronic prostatitis
  • chronic pelvic pain
  • chronic lyme disease
  • chronic fatigue
  • chronic pain syndrome
  • chronic inflammatory demyelinating polyneuropathy
  • chronic granulomatous disease
  • chronic obstructive uropathy
  • chronic pelvic inflammatory disease
  • chronic bronchopulmonary aspergillosis
  • chronic obstructive biliary disease
  • chronic obstructive pyelonephritis
  • chronic obstructive cholecystitis
  • chronic obstructive prostatitis
  • chronic obstructive salpingitis
  • chronic obstructive endometritis
  • chronic obstructive cervicitis
  • chronic obstructive vulvovaginitis
  • chronic obstructive oophoritis
  • chronic obstructive orchitis
  • chronic obstructive epididymitis
  • chronic obstructive urethritis
  • chronic obstructive proctitis
  • chronic obstructive colitis
  • chronic obstructive enteritis
  • chronic obstructive colpitis
  • chronic obstructive vaginitis
  • chronic obstructive cervicovaginitis
  • chronic obstructive vulvitis
  • chronic obstructive salpingo-oophoritis
  • chronic obstructive endosalpingitis
  • chronic obstructive tubo-ovarian abscess
  • chronic obstructive endometriosis
  • chronic obstructive ovarian cyst
  • chronic obstructive fallopian tube obstruction
  • chronic obstructive pelvic adhesions
  • chronic obstructive pelvic inflammatory disease
  • chronic obstructive pelvic congestion
  • chronic obstructive pelvic congestion syndrome
  • chronic obstructive pelvic congestion disorder
  • chronic obstructive pelvic congestion syndrome disorder
  • chronic obstructive pelvic congestion disease
  • chronic obstructive pelvic congestion syndrome disease
  • chronic obstructive pelvic congestion disorder disease
  • chronic obstructive pelvic congestion syndrome disorder disease.

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    Frequently asked questions

     

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