| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | 34 Classic Exercises |
| Types: | Arm Balance, Balance, Hip Opener, Inversion, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back, Middle Back, Neck |
| Chakras: | Heart Centre, Solar Plexus Centre, Throat Centre |
| Therapy: | Back Pain, Confidence Building, Indigestion, Leg Congestion, Sciatica, Varicose Veins |
| Drishti: | Up |
| Dosha: | Pitta, Vata |
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.
Strengthen abs. Stabilise hips. Massage spine.
Neck and spine injuries.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Test Lesson Plan Beginner
- Joseph Pilates: 34 Classic Mat Exercises
- Contrology Matwork 34
- Ask Genie2
- Summer homework Advanced
- 15 Minute Mat Challenge: Advanced Core Flow
- 34 Classic Exercises Poses
- classic mat
- New
- Ask Genie1
- Ask Genie1
- Mat Core 2
- Ask Genie1
- Ask Genie2
- Advanced Feb 18
- Ask Genie4
- Intermidate/advanced September 2018
- Ask Genie1
- Ask Genie2
- Ask Genie1
- Ask Genie1
- Ask Genie1
- Joseph Pilates: 34 Classic Mat Exercises
- Ask Genie1
- Ask Genie2
- Ask Genie4
- Balance And Bathe In Equanimity 2
- 30 Minute Mat Challenge: Balance And Bathe In Equanimity
- Stretch Band work; beg/adv beg /int
- Joseph Pilates: 34 Classic Mat Exercises
- 34 Classic Exercises
- Contrology Matwork 37
- Lesson 1
- Ask Genie3
- Ask Genie5
- Full Classical Mat
- Full Classical Mat
- 34 classic Pilates exercises
- All Pilates and some Yoga Moves
- Ask Genie1
- INTERMEDIATE MAT 05082020
- Full Classical Mat
- Ask Genie5
- Full Classical Mat rali
- Joseph Pilates: 34 Classic Mat Exercises
- Full Classical Mat rali
- Full Classical Mat rali
- Full Classical Mat zoom
- Full Classical Mat rali
- Joseph Pilates: 34 Classic Mat Exercises
- Joseph Pilates: 34 Classic Mat Exercises
- Ask Genie4
- Joseph Pilates: 34 Classic Mat Exercises
- Joseph Pilates: 34 Classic Mat Exercises
- Full Classical Mat zoom
- Joseph Pilates: 34 Classic Mat Exercises
- Full Classical Mat zoom
- Ask Genie14
- Joseph Pilates: 34 Classic Mat Exercises
- Ask Genie6
- Joseph Pilates: 34 Classic Mat Exercises1
- adv2
- adv3
- adv4
- adv5
- Ask Genie1
- Joseph Pilates: 34 Classic Mat Exercises1
- Joseph Pilates: 34 Classic Mat Exercises
- Joseph Pilates: 34 Classic Mat Exercises With Modifications
- Full Classical Mat
- All Classes April 22
- Full Classical Mat
- Ask Genie2
- Joseph Pilates: 34 Classic Mat Exercises With Modifications 1
Boomerang Pilates Exercise
Position: 29 of 34
Previous Position: Side Bend
Next Position: Seal
Also Known As: n/a
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen abdominals. Stabilise hips. Massage spine.
Precautions: Neck injury. Osteoporosis. Glaucoma.
Teaching Steps:
A) Sit tall.
B) Extend legs. Right ankle crossed over left.
C) Palms by hips.
D) Lift both legs.
E) Rollover to a 90-degree angle.
F) Open and close legs, switching cross of ankles.
G) Backs of arms press into the mat for stability.
H) Roll down through the spine without dropping legs to balance in Teaser with the arms parallel to legs.
I) Clasp hands behind tailbone and, while abs are drawn in and close to thighs, maintain Teaser position as you lower legs to mat.
J) Circle arms overhead and bring hands to ankles. Roll to sitting position.
Quick Teaching Tips:
Tip 1: Slow
Go slow. Perform each movement slowly and retain control throughout.
Tip 2: Stomach
Pull your stomach in.
Beginner Modification
Modification 1: Cancan
Modification 2: Bridge with legs up
Modification 3: Bridge with legs up a wall
Modification 4: Bridge on a Swiss ball
Advanced Modification
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, then to the right.
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
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
