Core · Bodyweight
Hundred
How to do the hundred, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back, lift your head and shoulders off the mat, and raise your legs to a tabletop or extended position. Reach your arms long by your sides and pump them up and down in small, quick beats while breathing in for five counts and out for five. Aim for one hundred beats while keeping the lower back pressed to the mat.
- 1Feel a deep, steady burn in the front of your core
- 2Keep the lower back pressed flat against the mat
- 3Feel the arm pumps stay crisp while the torso holds still
Common mistakes
- Do not let the lower back arch as the legs lower
- Avoid straining the neck; let the abs hold the head up
- Do not hold your breath; keep the five-count rhythm
Muscles worked
The hundred mainly works the upper abs and lower abs, with the hip flexors and obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- ObliquesSupport
- QuadsMinor
- Front DeltsMinor
Kovo programs the hundred for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.