Pilates Movement Monday: The Hundred on the Foam Roller

Performing the Pilates Hundred on a foam roller to challenge balance and deep core stability.

The foam roller is one of my favourite tools for adding a fresh perspective to familiar movements. Today let’s look at the classic Pilates Hundred performed on the foam roller and why it is such a powerful teaching aid for clients.

I love using the roller with personal training clients who haven’t yet fully connected to what we are asking of them on the mat. The instability of the roller gives immediate feedback about their alignment and where they are compensating. It is a fantastic way to bring awareness to the deep stabilising muscles of the core without over-recruiting the superficial ones like the rectus abdominis.

This variation is subtle yet it can uncover imbalances or challenges that might go unnoticed in a more stable environment. One of my little “secret weapons” is to cue simply “Lift a leg.” Do not specify which leg. Let the client choose. Nine times out of ten they will instinctively lift their dominant side first. When they move to the other side you will often see more instability giving you valuable information about asymmetries.

Hands play a role too. I always encourage clients to use just their fingertips for light support rather than pressing their palms down fully. The ultimate goal of course is to lift the legs without any hand contact at all but we have to meet clients where they are.

As always remind them to breathe, no holding, and check their alignment carefully. Ensure the pelvis is level, the spine lengthened and shoulder tension released.

The Hundred on the foam roller is not just about making it harder. It is about making it smarter. It is a tool that helps educate, giving your clients a clearer understanding of the stabilising role of the core. It might just be the key to unlocking their “aha” moment when you progress them to the Reformer or Cadillac.