How to Do the Boomerang in Pilates

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

Method One of Three:
Getting in the Starting Position

  1. 1
    Sit down on the mat with your back straight, and legs extended out in front of your body.
  2. 2
    Place your palms flat on the mat next to your outer thighs.
  3. 3
    Cross your legs at your ankles and point your toes as you take in a deep breath.
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Method Two of Three:
Performing the Exercise

  1. 1
    Exhale and gently lie back so that you're lying flat on the mat.
  2. 2
    Press your hands down into the floor, keeping the chest open.
  3. 3
    Extend your legs backwards over your hips, head and torso until they become parallel with the plane of the Pilates mat.
  4. 4
    Inhale while uncrossing the legs and then recrossing them with the opposite leg in front. Tighten your abdominals to remain balanced
  5. 5
    Exhale and bring your legs back forward and your back upwards until your body reaches a 45-degree angle with itself.
  6. 6
    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.
  7. 7
    Exhale while lowering your legs down to the mat, and reach forward to touch your toes.
  8. 8
    Inhale and come back to the starting position.
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Method Three of Three:
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.
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Tips

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

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

  • Pilate mat

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