How to Do the Boomerang in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This high-intensity exercise strengthens the core muscles and the back.

Method 1
Getting in the Starting Position

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    Sit down on the mat with your back straight, and legs extended out in front of your body.
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    Place your palms flat on the mat next to your outer thighs.
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    Cross your legs at your ankles and point your toes as you take in a deep breath.

Method 2
Performing the Exercise

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    Exhale and gently lie back so that you're lying flat on the mat.
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    Press your hands down into the floor, keeping the chest open.
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    Extend your legs backwards over your hips, head and torso until they become parallel with the plane of the Pilates mat.
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    Inhale while uncrossing the legs and then recrossing them with the opposite leg in front. Tighten your abdominals to remain balanced
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    Exhale and bring your legs back forward and your back upwards until your body reaches a 45-degree angle with itself.
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    Inhale and bring your legs up and over your head until your knees are above your nose. Make sure you keep your legs crossed at the ankles throughout the motion.
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    Exhale while lowering your legs down to the mat, and reach forward to touch your toes.
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    Inhale and come back to the starting position.

Method 3
Frequency

  1. 1
    Do 5 repetitions of this exercise per set. Repeat until you've completed 4 sets.
  2. 2
    For faster results, increase the number of times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your abdominals, back muscles, and legs and arms.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • This exercise is highly advanced and should only be attempted by experienced athletes.
  • Those with poor balance should not perform this exercise.

Things You Need

  • Pilate mat

Article Info

Categories: Pilates