Boomerang

Boomerang is an advanced Pilates exercise that combines several elements from classic exercises such as Teaser and Roll Over . This exercise challenges core strength, back flexibility, as well as hip flexors and shoulders. It requires great body control and provides a full body workout that improves coordination and balance.

Correct execution

How to perform the Boomerang correctly:

1. Sit upright with legs straight and crossed, right ankle over left.
2. Breathe in, and on the exhale, roll backwards towards the shoulders while the legs follow in a smooth movement.
3. Cross your legs when you are in the "Roll Over" position.
4. Inhale as you roll forward and move up into a Teaser position with your legs extended and your arms straight forward.
5. Hold the position for a moment, slowly lower your legs, and extend your arms back to finish with a deep forward bend.

Common errors

Avoid these mistakes to perform the exercise correctly:

• Lack of control: Roll slowly and with control to avoid losing balance or creating strain on the lower back.
• Improper breathing technique: Make sure to synchronize your breathing with your movements for better control.

Video Demonstrations

To see how Boomerang is performed correctly, watch these videos:

Modifications and variants

Adapt the exercise to your level:

• Beginner: Start by mastering Teaser and Roll Over separately before combining them into Boomerang .
• Advanced: Move your arms back faster for a more fluid transition between positions.

Number of repetitions and sets

Perform the Boomerang for 2-3 sets of 5-8 repetitions . Hold the position longer as you get stronger.

Breathing technique

Inhale as you roll backwards, and exhale as you lift your body up to the Teaser position. Use deep and steady breathing to maintain control.