Yoga Lesson Planner
Pilates Lesson Planner
Boomerang Pilates Exercise
Video: Boomerang How-to Video
Position: 29 of 34
Previous Position: Side Bend Exercise
Next Position: Seal Exercise
Also Known As: n/a
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen abdominals. Stabilise hips. Massage spine.
Precautions: Neck injury. Spine injury. Osteoporosis. Glaucoma.
The superpower of the Boomerang Pilates mat exercise is MASSAGING THE SPINE. Why is massaging the spine such a great superpower to have?
I think this quote says it all…
“You’re only as young as your spine.”
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.
6 Teaching Steps For Boomerang Pilates Exercise
Step 1: Sit
Sit tall. Extend legs. Right ankle crossed over left. Palms by hips.
Step 2: 90-Degrees
Raise 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.
Step 3: Teaser
Backs of arms press into the mat for stability. Roll down through the spine without dropping the legs to balance in the Teaser position with the arms parallel to the legs.
Step 4: Clasp
Clasp hands behind tailbone and, while abdominals are drawn in and close to thighs, maintain Teaser position as you lower legs to mat.
Step 5: Circle
Circle arms overhead and bring hands to ankles.
Step 6: RollÂ
Roll to a sitting position.
4 Top Teaching Tips For Boomerang Pilates Exercise
Tip 1: Go Slow
Perform each movement slowly and retain control throughout.
Tip 2: Stomach In
Pull your stomach in.
Tip 3: Hundred & Teaser
During the Boomerang exercise, you’ll move through the Hundred and Teaser positions, so practice those exercises first.
Tip 4: Forward Fold
The Boomerang exercise finishes on a seated forward fold. To prepare for the forward fold, you can practice Spine Stretch, Neck Pull, and Saw to help increase the length of the hamstrings, calves, and back extensor muscles.
4 Beginner Modifications For Boomerang Pilates Exercise
Beginner Modification 1: Cancan
Cancan exercise
Beginner Modification 2: Bridge With Legs Up
Bridge with legs up exercise
Beginner Modification 3: Bridge With Legs Up Wall
Bridge with legs up a wall exercise
Beginner Modification 4: Bridge On Swiss Ball
Bridge on a Swiss ball exercise
1 Advanced Modification For Boomerang Pilates Exercise
Advanced Modification: Oblique Twist
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 portion. To do that, reach across your body to the left, then back to the centre, and then to the right.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
How To Create Pilates Lesson Plans Quickly And Easily?
