Boomerang Exercise Instructions for Pilates

Boomerang is an advanced Pilates exercise that comes near the end of the classical Pilates mat sequence. It is an opportunity to put many skills together in one flowing sequence of moves. Teaser and roll over are part of this exercise, as is the kind of abdominal muscle control that you call on in exercises such as rolling like a ball, where you hold a shape and affect your roll from the breathing and abdominal control.

Be sure to have the choreography well in mind before you start. Breath and flow make the Pilates boomerang a joy near the end of your workout.

What You Need 

This is a mat exercise, to do it you need only a Pilates or an exercise mat. You can perform this exercise at home or at the studio.


Start Position for Boomerang

Pilates C curve
Begin in a C-curve. Credit: Susie Haggas: (c)2010, Marguerite Ogle

Let's begin the Boomerang by getting into the correct position for this Pilates exercise.

Sit tall on your sit bones with your legs outstretched and crossed.

Seal your legs together and feel the sense of midline moving from your legs up your spine and through the top of your head.  Maintaining that feeling as you move will help you keep the boomerang shape and give you a line of energy to move along.

Hands are on the mat by your sides.

Take your body into a Pilates C-curve.


Rolling Back

Advanced pilates
Credit: (c)2010, Marguerite Ogle

Now we will do the roll back part of the Boomerang.

Exhale: Deepen your C-curve and roll back taking your crossed legs overhead as you would in the rollover exercise. Your body has taken a boomerang shape and will keep that shape through the exercise.

You are between your shoulders and the backs of your arms press against the mat, adding stability.

At the top of the roll, uncross your legs and recross with the other leg on top.


Come Up to Teaser

Leg Lifts. Credit: (c)2010, Marguerite Ogle

Now we do the Teaser portion of the Boomerang.

Inhale: Bring your whole body shape up to the teaser position. Keep your boomerang shape. This is an abdominal control move — not a drop of the legs and then a regroup.


Sweep the Arms to the Back

Leg Lifts. Credit: (c)2010, Marguerite Ogle

Continue the inhale as you hold your teaser shape and sweep your arms around to the back. Keep your arms high and perform it with your palms up.

Extra credit: Clasp your hands behind you as pictured.


Legs Down, Arms Around

Pilates boomerang exercise
Credit: (c)2010, Marguerite Ogle

Exhale: Stay in control of the shape as you smoothly let your legs come down and sweep your arms wide to the sides.


Stretch to the Front

Pilates exercise
Credit: (c)2010, Marguerite Ogle

Continue your exhale as you let your arms come all the way to the front (shoulders down, neck long, as you know) as you curve over your legs and prepare to begin the sequence again.

Start from here with a deep scoop of the belly. Your hands can come back to the mat along your sides to help you.

Repeat 5 more times.

Boomerang is followed by the seal.

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