Pilates Exercise: Boomerang

What is the Pilates exercise Boomerang?

Pilates boomerang is an advanced Pilates mat exercise for the entire body. It requires all six of the Pilates principles: coordination, concentration, breath, centering, precision and flow.

Several Pilates mat exercises prepare you for mastering Boomerang. Before attempting Boomerang, being proficient in the Teaser, Roll Over and Roll Up is helpful. Each of these Pilates mat exercises is a component of Boomerang.

Pilates exercise Boomerang benefits.

● Strengthens core muscles

Boomerang requires significant core strength and will further strengthen your core muscles. The transverse abdominals, the deep core muscles, are fully engaged throughout the exercise.

● Stabilizes hips

While holding the teaser position, the psoas major and hip flexors work with the transverse abdominals to lift the legs. The psoas wraps from the lower thoracic spine, around the hips and runs down the front of the hip flexors to attach to the top of your femur.

From the teaser position, your hip and core muscles work together to lower the legs with control down to the mat without dropping the legs. Once on the mat, the forward rounding position keeps the core engaged while the hamstring and back of the hips receive a stretch. The opposition of stretching and strengthening the hips creates a stable pelvic area.

● Massages the spine

Back pain is a common complaint among adults. According to Georgetown University, 65 million people have experienced back pain at some point. (1)

Rolling Pilates exercises, like Boomerang, improve mobility and flexibility. Rolling on the spine can reduce muscular tension, much like a massage. All of which play essential roles in maintaining good posture through the decades. The better your posture and spinal health, the less likely you are to live with chronic back pain or sustain an acute back injury.

● Improves coordination

Boomerang keeps you in constant motion, using every part of your body. Arms create a large circle while holding the teaser, then lower with control to the mat. After a moment, you brush your arms forward while your legs lift into a rollover. The upper and lower body work cohesively with a centered core.

● Challenges concentration

As you can imagine, your concentration is in full throttle. A strong mind-body connection in boomerang will challenge and sharpen your mental focus.

How to do Pilates exercise Boomerang

Set Up: Begin seated on the mat, the right ankle crossed over the left. Round the upper body, arms straight in front, in a roll-up position.

1. 1)  Inhale, exhale and roll the spine down to the mat. Simultaneously, bring hands to the mat by the hips.
2. 2)  Press your hands into the mat while lifting the hips over the shoulder. Legs stay straight, lift them up and over the head. Legs are parallel to the ground.
3. 3)  Inhale, open and close the legs, bringing the left ankle over the right.
4. 4)  Exhale, roll your spine down and get your hips to the mat.
5. 5)  Inhale, lift to a teaser, legs at 45 degrees and arms forward.
6. 6)  Hold the teaser and circle your arms back, holding your hands behind your hips.
7. 7)  Exhale, keep your arms back as you lower the legs and torso to the mat with control.
8. 8)  Rounding over, release your hands and circle your arms forward into a roll-up position.

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References:
(1) Georgetown University, McCourt School of Public Policy