Pilates instructors recommend this essential daily move for core strength

When it comes to self-care and supporting your overall well-being, there are several maintenance steps you should have in place. For instance, good oral care means scheduling routine dentist cleanings and flossing and brushing at home, while regular check-ups with your physician are essential to stay on top of your health. Living a healthy lifestyle, including consuming a nutritious diet and exercising regularly, can also help lower your risk of chronic conditions while keeping your muscles, bones and joints strong. These habits support an active, independent life—hopefully, well into your golden years.

The key is finding exercises you’re likely to stick with in the long haul. If carving out time to work out is difficult, learning a few productive moves you can do at home can make all the difference in the world. After all, any bit of exercise is better than none at all.

To help you get started, we spoke with Pilates instructors who share the one move you should do every day—and there’s no equipment required. All you need is a little bit of time and the desire to spend that time on yourself.

“Pilates is one of the most well-rounded forms of exercise because it combines strength, mobility, flexibility, balance and breath into every movement. Instead of isolating one muscle group, it trains the body to move as one connected system. This translates directly into everyday life by improving posture, reducing aches and pains, increasing stability and making daily activities like bending, lifting, reaching and walking feel easier and more efficient,” explains Nicolle Lopez-Lamberty, a certified Pilates instructor specializing in strength, mobility and core stability and founder of NuPilates Fitness.

Want to find out what this magical move is? Read on to find out.

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The Best 2-Minute Move for Core Strength, According to Fitness Experts

Pilates instructors agree that the Hundred is an excellent no-equipment move to do daily. While most fitness enthusiasts consider the Hundred a solid core workout, Lyndsey Meade, founder of BODY Hot Pilates and certified Pilates instructor, says it’s a breathing workout first and foremost.

You may be surprised to learn that many of us don’t know how to breathe in an efficient manner. Poor posture, stress and long hours being sedentary can result in shallow chest breathing instead of full, functional breaths, Meade explains.

“The Hundred teaches lateral breathing, a foundational Pilates breathing technique that encourages expansion through the rib cage while maintaining engagement through the core,” she tells Parade. “This breathing pattern helps activate the transverse abdominis, the deepest layer of the abdominal wall. It's one of the most important muscles for spinal support and stability, yet it's often difficult to access through traditional exercise.”

Connecting to your breath can be a total game-changer, helping you stand taller, move better and feel stronger.

Related: The Exact 15-Minute Pilates Routine Instructors Recommend for Beginners

How To Do the Hundred

1. Start by lying flat on your back with your legs extended.
2. Place your arms by your sides.
3. Lift your head, neck and shoulders off the mat, gazing toward your hips.
4. Lift your legs to a 45-degree angle.
5. Begin to pump your arms rhythmically up and down to coordinate with your breathing.
6. Perform 100 counts or breath, or 10 cycles of 5-count inhales and 5-count exhales. 
7. As you breathe in, expand your rib cage; as you breathe out, draw your abs in toward the center of your body.

When the Hundred is performed properly, you should feel deep core engagement while keeping your breath steady and controlled. According to Meade, your shoulders should remain relaxed, your neck should feel supported, and your ribcage should expand laterally as you breathe in.

Related: The #1 Pilates Workout Sequence That Builds Strength Beyond the Mat

Common Mistakes To Avoid

Just like any other Pilates exercise, there are certain mistakes to avoid. A big one is sacrificing form to make the movement more challenging. According to Lopez-Lamberty, this could be lowering your legs too far, causing your lower back to lift off the ground, or creating unnecessary tension in your shoulders and neck.

“Holding the breath, pumping the arms too aggressively, and forgetting to engage the deep abdominal muscles are also common mistakes. Remember, quality of movement is more important than the number of repetitions,” Lopez-Lamberty stresses.

Related: This Is the Safest Way To Start Pilates After 60, According to Instructors

What Makes the Hundred Well-Suited for Daily Practice?

The Hundred blends core activation, endurance, breathing and body awareness in one exercise.

“While many movements focus on strength alone, The Hundred teaches people how to coordinate breath with movement while maintaining deep core engagement. It targets the transverse abdominis, rectus abdominis, obliques, pelvic floor, diaphragm and other deep stabilizing muscles that support the spine and pelvis,” Meade says.

It’s a seamless exercise to add to your daily routine because it doesn’t require fancy equipment and it can be adjusted for basically any fitness level.

Related: ‘I’m a Pilates Instructor—These Are the 5 Moves I Give Every Client Who Wants To Lose Weight After 50′

The Benefits of Performing This Exercise Consistently

Core training isn’t just about sculpting a six-pack. A strong, capable core supports essentially every movement you do. It supports spinal stability, improves balance, promotes better posture and helps your body move more efficiently.

“The Hundred also teaches something many workouts overlook: how to breathe under load. Learning to maintain deep core engagement while breathing fully is a skill that carries over into everyday life, workouts and even stress management,” Meade explains.

The Hundred embodies many of the foundational principles of Pilates, making it a stellar exercise to include in your daily routine.

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Sources:

• Nicolle Lopez-Lamberty, certified Pilates instructor and founder of NuPilates Fitness
• Lyndsey Meade, founder of BODY Hot Pilates and certified Pilates instructor