Boomerang

Boomerang is a challenging pilates exercise with a focus on balance, strength and flexibility. The exercise activates the whole body, but especially the core muscles , hips and spine. Boomerang combines elements from other Pilates exercises and requires both control and flexibility, making it a good choice for practitioners who want to achieve better body awareness and stability.

Correct Technique and Form

How to perform the Boomerang correctly:

1. Sit on the mat with your legs extended in front of you and your hands resting on the mat next to your hips.
2. Cross the right ankle over the left and lift the legs , at the same time as you roll backwards, as if you are doing a "Roll Over".
3. Extend your legs and bring them over your head until your feet are just above the floor behind you.
4. Change the crossing of the legs so that the left ankle is now over the right.
5. Slowly roll back to a seated position as you extend your arms forward until they reach around your feet in a deep forward bend.

The exercise requires balance and control , so take your time to master each phase of the movement.

Video Demonstration

Here's a video showing how to properly perform the Boomerang:

Common Errors

Here are some of the typical mistakes to avoid during Boomerang:

• Lost balance while rolling : Maintain control when rolling backwards. Avoid swinging your legs too violently, as this can throw you off balance.
• Lack of body control : Boomerang requires precise movement and stability. Focus on a slow, controlled movement throughout the exercise.
• Incorrect crossing of the legs : Remember to change the crossing of the legs during the exercise, as this is important for the correct execution.

Variations and Modifications

Boomerang can be adjusted for different levels:

• Beginners: Practice only the rolling and stretching movements without crossing the legs or coming all the way to the forward bend.
• Practice: Increase the challenge by keeping your arms extended forward throughout the exercise, which requires even more balance and control.

Number of Repetitions and Sets

Start with 3-5 repetitions of the Boomerang and gradually increase as you get stronger and more comfortable with the movement.

Breathing technique

Breathing is essential for a good Boomerang execution:

• Inhale as you begin the backward roll.
• Exhale as you roll back to a sitting position and bend forward.