What is a Boomerang?

The Boomerang is a dynamic, advanced Pilates mat exercise that is not recommended for students new to Pilates. This exercise is a great way to stabilize the hips, massage the spine and strengthen the abdominals.

How do you do a Boomerang?

  • Step 1

    Begin in an upright, seated position with your legs extended in front of you and heels flexed. Keep your arms down by your sides with your palms flat on the mat.

  • Step 2

    Cross your right ankle over your left. Inhale to sit up straight and pull in the abdominals.

  • Step 3

    Exhale to roll your torso back one vertebrae at a time, until the hips line up over the shoulders with the legs still extended. Your arms should be extended flat on the mat, palms facing down.

  • Step 4

    Inhale and open up your legs in a wide position, toes touching just outside the mat. switch legs so the left ankle is now over the right. This is done with a quick breath as you open and close the legs.

  • Step 5

    Exhale to roll your torso back up until your legs hit a 45-degree angle to the floor. Return to the crossed ankle position and clasp your hands together behind your back.

  • Step 6

    Lower your legs back to the ground and on an exhale, lean your torso forward over them until your head touches your chin. Your arms should be reaching out straight behind you.

  • Step 7

    Unclasp your hands and circle your arms forward, relaxing into your stretch. Release from the stretch and repeat on the other side.

How do you modify a Boomerang?

  • Boomerang for Beginners

  • Boomerang for Weak Lower Back

What are the benefits of a Boomerang?

  • Balance

  • Agility

  • Flexibility

Expert opinion

This is a fun exercise that not only stretches the spine but also helps with balance and coordination.
Natalie Mirsky Blanco,Have Body Wellness in Los Angeles

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