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This foundational Pilates exercise involves rhythmic pumping of the arms while maintaining a controlled, curled torso position and focused breathing. It’s typically performed at the beginning of a Pilates session to warm the body, activate the core, and increase circulation. The controlled movements and synchronized breathwork contribute to developing core strength and stability.

Building core strength and stability is crucial for overall body control, posture, and injury prevention. This exercise also improves breathing capacity and coordination, enhances circulation, and promotes concentration. Historically, its name is attributed to the original instruction to complete 100 pumps of the arms, though modifications with fewer repetitions are common.

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In Pilates, this exercise, often referred to in crossword puzzles by its numerical name, is a foundational movement focusing on core stabilization and breath control. It involves sustained abdominal engagement while pumping the arms rhythmically, inhaling and exhaling in a specific 5-count pattern.

This exercise strengthens the deep abdominal muscles, improves breathing capacity, and enhances overall core stability. Historically, its unique breathing pattern and controlled movements were central to Joseph Pilates’ original method. It serves as a warm-up for many other exercises, preparing the body for more demanding movements and establishing a mind-body connection crucial for successful Pilates practice.

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