The Hundred
Plane of Motion
Sagittal
Muscle Focus
Spring Setting
No Springs
Spinal Flexors
Recs Atubdominis, Internal Oblique, External Oblique
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Other Muscles at Play
Objectives
Strengthens the abdominals— especially the deep internal connections—while maintaining pelvic stability and generating heat throughout the body.
Increases circulation to prepare the system for more demanding abdominal work.
Because this movement requires significant core strength, it should be introduced in a modified form until the client can effectively engage and organize the entire powerhouse.
In the classical mat sequence, the lower back is imprinted without allowing the pelvis to “tip,” emphasizing the importance of pelvic stability in this foundational exercise.
Cueing activation of the pelvic floor can help reinforce this stability.
Focus on breathing to synchronize the movement.