Hotter track · 100 day challenge

Pilates 100: A 100 day Pilates challenge

$9.99 to unlock Your first pack is on us.

Pilates 100 is mat Pilates for core strength, posture and control, and you don't need a reformer. Every day you do 10 minutes or more on the mat, growing to 20 over the weeks, plus one or two new things to learn. The first week is all foundations: your Pilates breath, neutral spine, imprint and release, the pelvic curl and the chest lift.

Daily workload: 3 daily goalsDaily core: Do today's mat session or recovery
Difficulty: Steady

Example: a sample day

Day 1: what a day looks like

Daily core Find your Pilates breath Today's version of the daily core
Task 2 Learn the rib breath
Task 3 Write your why in a practice notebook

Need a lighter day? Can't fit it in today? Use a Rest Day: your streak is kept and the day waits for you.

Free preview

Preview the first 7 days

Every day has 3 goals: your daily core (the same every day), Task 2 and Task 3, each with a short why. Open a day to read all three.

- Daily core Today's version of the daily core
  Find your Pilates breath
  Mat session, about 10 minutes. Sit tall, hands on your ribs. Breathe in through your nose so your ribs widen into your hands, out through your mouth as they draw in. Do 10. Then lie back, knees bent: 10 more breaths, 10 slow knee sways side to side and a minute hugging your knees. Easier: all in a chair.
  Why: A short mat practice with rest days built in lets breathing and control improve without strain.
- Task 2
  Learn the rib breath
  Read the cue: breathe in through your nose so your ribs widen sideways into your hands, breathe out through your mouth as they draw in. Try 3 breaths seated before today's session and write the cue in your notebook in your own words.
  Why: Wide rib breathing keeps you steady through every move to come.
- Task 3
  Write your why in a practice notebook
  Write one or two lines on why you want to do Pilates. No notebook? Use any paper or your Journal, and keep it with your mat. You will add one line after each session.
  Why: Your reason in your own words brings you back on busy days.
Take care: Move at your own pace and stop if you feel pain rather than effort.
- Daily core Today's version of the daily core
  Find neutral spine
  Mat session, about 10 minutes. Lie on your back, knees bent, feet hip width. Tip your pelvis to press your low back down, arch a little, then settle between with a small curve under your low back. That is neutral. Rock 10 times, then add 10 rib breaths, 10 knee sways and 10 slow arm reaches overhead, ribs soft. Easier: smaller rocks.
  Why: A short mat practice with rest days built in lets breathing and control improve without strain.
- Task 2
  Learn what neutral spine means
  Read the cue: neutral is the small natural curve under your low back, between pressing it flat and arching it. Write how you will find it: tip, arch, then settle between.
  Why: Neutral spine is home base for most Pilates moves.
- Task 3
  Write one line about today's session
  In your notebook, write one line: what you practiced and how your back felt.
  Why: A short line after each session builds a record to compare later.
- Daily core Today's version of the daily core
  Learn imprint and release
  Mat session, about 10 minutes. Lie in neutral. Breathe out, draw your low belly in and let your low back lengthen toward the mat. That is imprint. Breathe in and release. Do 10 slow rounds, then 10 heel slides: hold imprint as one heel slides out along the mat and back, 5 a side. Finish with 10 rib breaths. Easier: a hand under your low back.
  Why: A short mat practice with rest days built in lets breathing and control improve without strain.
- Task 2
  Learn the difference between imprint and neutral
  Read the cue: imprint lengthens the low back toward the mat on an out breath; neutral keeps a small curve. Write when you use each: imprint when legs lift, neutral when feet are down.
  Why: Knowing when to imprint keeps your back supported as moves get harder.
- Task 3
  Rate your comfort after the session
  In your notebook, rate your back and neck comfort from 1 to 5 after today's session.
  Why: A comfort rating helps you notice when to use easier versions.
- Daily core Today's version of the daily core
  Try the pelvic curl
  Mat session, about 10 minutes. Warm up with 5 imprints. Then breathe out, tip your pelvis and peel your spine up one bone at a time to your shoulder blades. Breathe in at the top, breathe out and roll down from the top of your spine to your tailbone. Do 8. Add 10 heel slides and end hugging your knees. Easier: lift your hips a few inches.
  Why: A short mat practice with rest days built in lets breathing and control improve without strain.
- Task 2
  Learn to peel one bone at a time
  Read the cue: tip the pelvis first, then lift the spine piece by piece, and roll down from the top in reverse. Write the cue in your notebook before the session.
  Why: Moving one bone at a time wakes up your spine gently.
- Task 3
  Note which bones feel stuck
  In your notebook, write where your spine felt stiff during the pelvic curl.
  Why: Knowing your stiff spots shows where to move slowly.
Take care: If you have back trouble, keep the range small and skip anything that pinches. Effort is fine, pain is not.
- Daily core Today's version of the daily core
  Practice the chest lift
  Mat session, about 10 minutes. Lie in neutral, hands behind your head, elbows wide. Breathe out and curl your head and shoulders up to the tips of your shoulder blades, eyes on your knees. Breathe in, lower slowly. Do 8. Then 5 imprints, 6 pelvic curls, 8 more chest lifts and knee hugs. Easier: one hand reaching to your knee.
  Why: A short mat practice with rest days built in lets breathing and control improve without strain.
- Task 2
  Learn where your eyes go in a chest lift
  Read the cue: eyes on your knees, chin a fist away from your chest, elbows wide. Write it in your notebook before the session.
  Why: A clear head position keeps the work in your middle instead of your neck.
- Task 3
  Note how your neck felt
  In your notebook, write whether your neck felt fine or strained in the chest lift.
  Why: A note helps you choose the easier version when needed.
Take care: If your neck strains, lower your head to the mat.
- Daily core Today's version of the daily core
  Tap your toes to the mat
  Mat session, about 10 minutes. Lie in neutral and bring your legs to tabletop, knees over hips and shins level. Imprint, then breathe out and tap one toe to the mat and bring it back. Switch sides. Do 8 each. Easier: start with feet down and lift one foot at a time, like a slow march.
  Why: A short mat practice with rest days built in lets breathing and control improve without strain.
- Task 2
  Learn tabletop legs
  Read the cue: knees over hips, shins level with the floor, low back imprinted. Write it in your notebook before today's toe taps.
  Why: A clear tabletop keeps your back steady when your legs leave the floor.
- Task 3
  Note how many taps felt steady
  In your notebook, write how many toe taps per side kept your back still.
  Why: A clear number shows when to try more.
- Daily core Today's version of the daily core
  Replay your favorite move
  Rest day: about 5 easy minutes on the mat. Pick the move that felt best this week and do it slowly, then hug your knees in for 5 breaths. Check off your first week. Easier: just the breathing from Day 1.
  Why: A short mat practice with rest days built in lets breathing and control improve without strain.
- Task 2
  Learn how rest fits Pilates
  Read the Practice rules in the pack guide. Write one line on why rest days are part of the plan and what you will skip on them, such as new or demanding moves.
  Why: Knowing why rest matters makes it easier to keep rest days easy.
- Task 3
  Write what helped you show up this week
  In your notebook or Journal, write one thing that made it easier to get to the mat this week.
  Why: Knowing what helped makes next week easier.

The other 93 days unlock when Pilates 100 is yours.

Join the waitlist now

The app launches December 15, 2026. Join the waitlist before then and the Early Adopter badge is yours. The group starts Day 1 on January 1, 2027, and you can start earlier if you like. Sign up after launch and Pilates 100 is ready when you are. Your first pack is on us.

How Pilates 100 works

What you do each day
3 goals a day. Your daily core, Do today's mat session or recovery, is the same every day. The other two are new each day: Task 2 builds the habit and Task 3 adds a different angle. Each one comes with a short why.
Time and effort
Most days fit around a normal day, all 3 goals together. Some days are lighter, and nothing needs to happen at a set time.
Difficulty and pace
Steady. Small daily steps that grow a little each week. Some days ask a bit more. Milestone badges at 10, 25, 50 and all 100 fully completed days mark how far you came.
Easier alternatives and rest days
Most goals have an easier alternative. “Choose an easier alternative” puts it in its place, and it counts the same as the original goal: the same square, streak and rewards. A rest day protects the streak on days life happens.
Pausing or switching
With another challenge going, you can pause this one any time. Resume later and you pick up on the same day you left. Remove it instead and your history stays: ticks, notes and photos. You always keep at least one challenge going. Up to 3 packs can be active at once, your main challenge included. Active and scheduled packs count; paused, finished and not started ones don't. You can own as many packs as you like and start them later.
What you own
Unlock Pilates 100 on its own ($9.99 or a free credit) and it's yours forever, to replay any time. All Access opens every pack while you're subscribed. Credits never expire, so use them when you're ready.

Pack guide

Practice rules

Use comfortable foundational movements and repeat preparations instead of chasing an advanced shape by a certain day. Head, neck and back should stay comfortable. Rest between demanding sessions and shorten practice when needed. If you are pregnant or postpartum, or have osteoporosis, an injury or a medical condition, use a professionally guided plan instead.

How to use task details

The task title names the action. Open its details for the method, examples and any relevant precautions; Why explains the purpose. Save the stated output or record the action you actually took. Paper and other suitable tools are valid alternatives. Do not mark a real-world result complete merely because a planning note was written. Writing tasks can be done in Journal, on paper or anywhere you like. Linking them to Journal is optional.

Sources: NHS, Pilates and yoga exercise videos (opens in a new tab)

Earn 4 milestone badges

10, 25, 50 and all 100 fully completed days of Pilates 100: your first achievement, then bronze, silver and gold. Days finished late count too.

Pilates 100 0 of 4

Who it's for

Is Pilates 100 for you?

For beginners and anyone who wants a steady core and posture practice at home. It isn't a medical program, so check with a doctor first if you're pregnant, recovering from injury or managing a health condition.

Practice control at your level, with simple movements and room to repeat.

What the 100 days cover

Pilates breathing
Neutral spine and imprint
Core strength and control
Better posture habits
Pelvic curl and chest lift

Price and credits

What it costs

This pack: $9.99 once. All 100 days. That pack, owned forever.
Free credit: Your first pack is on us: every new account gets one free specialty credit for any pack, and it never expires. Use it here and it costs nothing.
Hotter bundle: $29.99 once. Own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately.
All Access: $39.99 a year (7 days free, then $39.99/year unless canceled), or $4.99 a month with no free trial. Every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

Questions

Good to know

Do I need a reformer?

No. Everything is on the mat and you follow along at home.

How long is each session?

10 minutes or more a day on the mat, growing to 20 over the weeks.

Is it beginner friendly?

Yes. The first week starts with the basics, like finding your Pilates breath and neutral spine, before building from there. Days 1 to 5 are free to read on this page.

What if something hurts?

Stop. Move at your own pace, and check with a doctor first if you're pregnant, recovering from injury or managing a health condition.

How much does Pilates 100 cost?

Pilates 100 is $9.99 once: that pack, owned forever. Every new account also gets one free specialty credit, so you can unlock one pack like this one at no cost. The Hotter bundle is $29.99 once: own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately. All Access Yearly is $39.99 a year (7 days free, then $39.99/year unless canceled), or All Access Monthly is $4.99 a month: every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

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