{"id":57759,"date":"2020-10-30T07:23:34","date_gmt":"2020-10-30T07:23:34","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/boomerang\/"},"modified":"2023-03-20T15:04:42","modified_gmt":"2023-03-20T15:04:42","slug":"boomerang-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/boomerang-pilates-exercise\/","title":{"rendered":"Boomerang"},"content":{"rendered":"

Sit tall. Extend legs. Right ankle crossed over left. Palms by hips. Lift both legs. Rollover to a 90-degree angle. Open and close legs, switching cross of ankles. Backs of arms press into the mat for stability. Roll down through spine without dropping legs to balance in Teaser with the arms parallel to legs. Clasp hands behind tailbone and, while abs are drawn in and close to thighs, maintain Teaser position as you lower legs to mat. Circle arms overhead. Bring hands to ankles. Roll to sitting position. <\/p>\n

Boomerang Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Video: <\/strong>Boomerang How-to Video<\/a>
\nPosition: <\/strong>29 of 34
\nPrevious Position: <\/strong>Side Bend Exercise<\/a>
\nNext Position: <\/strong>Seal Exercise<\/a>
\nAlso Known As: <\/strong>n\/a
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthen abdominals. Stabilise hips. Massage spine.
\nPrecautions:<\/strong> Neck injury. Spine injury. Osteoporosis. Glaucoma.<\/p>\n
\n

The superpower of the Boomerang Pilates mat exercise<\/em> is MASSAGING THE SPINE<\/strong>. Why is massaging the spine such a great superpower to have?<\/p>\n

I think this quote says it all…<\/p>\n

\n

“You’re only as young as your spine<\/em>.” <\/strong><\/p>\n<\/blockquote>\n

If you feel old (lost range of motion in your back and keep discovering new aches and pains), the problem can almost certainly be traced to an inflexible spine.<\/p>\n
\n

6 Teaching Steps For Boomerang Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Boomerang<\/a><\/p>\n
\n

Step 1: Sit<\/strong>
\nSit tall. Extend legs. Right ankle crossed over left. Palms by hips.<\/p>\n

Step 2: 90-Degrees<\/strong>
\nRaise both legs and roll over to a 90-degree angle. Open and close your legs. Switch legs so that your other ankle is on top.<\/p>\n

Step 3: Teaser<\/strong>
\nBacks of arms press into the mat for stability. Roll down through the spine without dropping the legs to balance in the Teaser<\/a> position with the arms parallel to the legs.<\/p>\n

Step 4: Clasp<\/strong>
\nClasp hands behind tailbone and, while abdominals are drawn in and close to thighs, maintain Teaser<\/a>\u00a0position as you lower legs to mat.<\/p>\n

Step 5: Circle<\/strong>
\nCircle arms overhead and bring hands to ankles.<\/p>\n

Step 6: Roll\u00a0<\/strong>
\nRoll to a sitting position.<\/p>\n
\n

4 Top Teaching Tips For Boomerang Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Go Slow<\/strong>
\nPerform each movement slowly and retain control throughout.<\/p>\n

Tip 2: Stomach In<\/strong>
\nPull your stomach in.<\/p>\n

Tip 3: Hundred & Teaser
\n<\/strong>During the Boomerang exercise, you’ll move through the Hundred and Teaser positions, so practice those exercises first.<\/p>\n

Tip 4: Forward Fold<\/strong>
\nThe Boomerang exercise finishes on a seated forward fold. To prepare for the forward fold, you can practice Spine Stretch<\/a>,\u00a0Neck Pull<\/a>, and Saw<\/a> to help increase the length of the hamstrings, calves, and back extensor muscles.<\/p>\n
\n

4 Beginner Modifications For Boomerang Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Cancan<\/strong>
\nCancan exercise<\/a><\/p>\n

Beginner Modification 2: Bridge With Legs Up<\/strong>
\nBridge with legs up exercise<\/a><\/p>\n

Beginner Modification 3: Bridge With Legs Up Wall<\/strong>
\nBridge with legs up a wall exercise<\/a><\/p>\n

Beginner Modification 4: Bridge On Swiss Ball<\/strong>
\nBridge on a Swiss ball exercise<\/a><\/p>\n
\n

1 Advanced Modification For Boomerang Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification: Oblique Twist
\n<\/strong>Boomerang is considered the most challenging of the 34 exercises, so only advanced students need an “advanced modification”. You could do an oblique twist at the top of the Teaser<\/a> portion. To do that, reach across your body to the left, then back to the centre, and then to the right.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    How To Create Pilates Lesson Plans Quickly And Easily?<\/span><\/strong><\/p>\n


    <\/a><\/p>\n

    You can create your own Pilates Lesson Plans with my Online Pilates Lesson Planner<\/strong>, or use one of the 100,000 Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sit tall. Extend legs. Right ankle crossed over left. Palms by hips. Lift both legs. Rollover to a 90-degree angle. Open and close legs, switching cross of ankles. Backs of arms press into the mat for stability. Roll down through spine without dropping legs to balance in Teaser with the arms parallel to legs. Clasp […]<\/p>\n","protected":false},"featured_media":66217,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,35,43,41,45,38],"pose_anatomy":[52,53,54,56,58,59,60],"pose_chakras":[67,66,68],"pose_therapy":[74,75,84,87,86,90],"pose_drishti":[98],"pose_dosha":[100,99],"pose_meridian_lines":[],"class_list":["post-57759","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-hip-opener","pose_types-inversion","pose_types-seated-floor","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_chakras-heart-centre","pose_chakras-solar-plexus-centre","pose_chakras-throat-centre","pose_therapy-back-pain","pose_therapy-confidence-building","pose_therapy-indigestion","pose_therapy-leg-congestion","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow 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