hold 45 s · beginner · move in slowly, hold, come out the same way
Take care: Put the feet back down if the lower back arches; skip it during pregnancy and after giving birth until the abdominals have recovered.
The beginner version of the Hundred: lying on the back with the head down on the mat, the legs lift one at a time into tabletop (knees over the hips, bent to a right angle) and the straight arms lift a few centimetres off the mat beside the hips, reaching toward the feet. Held while the arms pump, five counts breathing in and five breathing out.
Bodyweight: no weights. Joint demand below is your own body's weight in this position.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
Hold for 45 seconds: move into the pose slowly, breathe steadily, and come out the way you went in. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: beginner. One round counts like light conditioning work: 28 push points, 12 arms points, 18 core points.
Transversus abdominis (holding), rectus abdominis (holding), hip flexors (holding the legs in tabletop), deltoids, triceps.
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.