Pilates Technique Thursday: The Hundred and Brain Health

A vibrant brain illustration highlighting regions activated during Pilates exercises like the Hundred.

The Pilates Hundred is a signature exercise within the method. It is often seen as a physical challenge to build core strength, endurance, and coordination. But there is another layer to this movement that is rarely discussed. New research suggests exercises like the Hundred may also be powerful for improving brain health through the production of Brain Derived Neurotrophic Factor or BDNF.

Understanding BDNF and Its Role in the Brain

BDNF is a protein that plays a key role in maintaining the health of neurons. It supports neuroplasticity which is the brain’s ability to form new connections and pathways. This is critical for learning, memory, and emotional regulation. Higher levels of BDNF are associated with better cognitive function and a lower risk of neurodegenerative diseases such as Alzheimer’s.

Physical activity has long been known to increase BDNF but not all forms of exercise are equally effective. Research shows that movements requiring both physical effort and mental engagement produce some of the highest increases in BDNF ever measured. This is where Pilates stands out.

Why Pilates and Why the Hundred

Unlike repetitive or passive forms of exercise Pilates demands constant mental focus. Clients are asked to pay attention to their breathing their alignment their centre and their control. Every repetition requires the brain to send precise signals to the body and to integrate feedback from the body’s sensory systems.

The Hundred is a prime example. As the client lifts into position and maintains their breathing pattern their mind and body are working together to sustain the effort. The shaking of the muscles is not a sign of failure but an indicator of deep neuromuscular engagement and potentially increased BDNF production.

Teaching the Pilates Hundred with Neurological Benefits in Mind

To maximise both physical and cognitive benefits we can emphasise three key teaching points which we call Breath Deepen and Focus

Breath – Encourage lateral thoracic breathing maintaining a steady inhale for five pumps and exhale for five pumps. This creates a rhythm and reinforces the mind body connection.

Deepen – Guide clients to engage their transversus abdominis without tucking the pelvis excessively. Focus on length through the spine while drawing inward from the centre.

Focus – Keep their attention on alignment and control of movement. Visualisation cues such as lengthening from head to toe can sustain concentration and reduce distractions.

Practical Applications for Pilates Teachers

This scientific perspective adds depth to our teaching. By framing the Hundred as a movement that supports brain as well as body health we can engage clients who are interested in longevity and cognitive resilience. It is also a powerful way to explain the benefits of Pilates beyond aesthetic or fitness goals.

Remember the goal is not to push clients into strain but to find that balance of effort and mental presence where transformation happens both physically and neurologically.