Pilates Exercise of the Month: The Boomerang
Aim
This is one of Joseph Pilates original 34 exercises from his classic repetoire. It works the abdominals, whilst stretching the spine and hamstrings and chest.
Starting Position
Sit upright with the legs outstretched and cross the right leg over the left leg, keeping the legs straight. The arms are down by the sides of the body.
Action
Exhale - Engage the core abdominals, posteriorly tilt the pelvis and roll backwards into a Rollover
Inhale - Quickly change the leg position whilst the legs are overhead, crossing the left leg over the right leg
Exhale - Roll back through the spine and come up to balance just back of the sit bones (like The Teaser position)
Inhale - Clasp the hands behind the back with the arms lifted as high as possible, opening the chest and shoulders
Exhale - Slowly lower the legs to the floor, whilst maintaining an upright spine and neutral pelvis
Inhale - Fold the torso over the legs into a hamstring stretch, keeping the arms up behind the back
Exhale - To bring the arms forwards, reaching towards the feet
Inhale - Roll back up vertebra by vertebra, re-stacking the spine into an upright sitting position once again
Target Muscles
Core abdominals, spinal flexors, neck flexors, hip flexors, hamstrings
Watchpoints
- Keep the shoulders away from the ears
- Try to move the spine sequentially, one vertebra at a time throughout the movement
- If the hamstrings or lower back are tight, then bend the knees as necessary
- As the legs lower from the Teaser position, ensure that the lumbar spine does not go into extension. Do not lean backwards here either to compensate for the legs going forwards. Use the core to keep control
- When descending from the Rollover position, the closer the legs are to the body, the easier the abdominal work. Therefore to increase abdominal workload, mover the legs further away from the chest
Contra Indictions
This exercise is unsuitable for those with osteoporosis. This may be unsuitable for certain disc related back or neck problems.
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the abdominals and practice working in external rotation
This exercise strengthens the gluteal muscles and the external rotators of the leg so requires good turnout
To strengthen the obliques and the upper body whilst maintaining scapula and pelvic stability. An extremely challenging exercise.
This exercise strengthens the hamstrings and gluteal muscles whilst challenging core and scapula stability
To work the oblique abdominals, whilst maintaining length in the waist
To work the upper body whilst maintaining core stability
To strengthen the abductors, adductors and hamstrings whilst maintaining a neutral lumbar spine
This is a preparatory exercise for the full front rowing series
To challenge the upper body; maintain scapula and pelvic stability. Challenges co-ordination and balance
This exercise strengthens the mid back muscles and scapula stabilizers, assisting good posture.
To strengthen the inner and outer thighs whilst maintaining a neutral spine
To work the core abdominals whilst maintaining lumbar and scapula stability
To strengthen the side of the torso and shoulders in this side plank position
To work the oblique and core abdominals, whilst maintaining pelvic stability
To maintain a strong bridge position with a neutral pelvis and also maintain an equal height in the pelvis, whilst moving the legs.
To work the deep and superficial abdominals, maintain scapula and pelvic stability and challenge co-ordination
To work the abdominals and achieve segmental control of the spine and to stretch the back
This is one of Joseph Pilates original 34 exercises from his classic repetoire. It works the abdominals, whilst stretching the spine and hamstrings and chest.
