How To Master the Pilates Boomerang One Step at a Time

Boomerang is an advanced Pilates mat exercise where the whole body gets to join in on the fun. When you look at it closely, it combines several famous Pilates exercises, like The Hundred, Roll Over, Teaser, and Double Leg Kicks.

With so much going on, it's easy to make mistakes. Most people just throw themselves into this exercise without realizing what's happening. 

Let's first take a look at the full exercise:

When you break down the whole complicated flow into individual movement skills, positions, and steps that are needed for a beautiful, controlled Boomerang, then a seemingly unachievable goal becomes doable all of a sudden. 

The first step to achieving any goal is to have a clear path. Knowing exactly what you need to do or improve can be a huge relief and turn the challenge from frustrating to encouraging. 

Related: How To Improve Your C-Curve

Step-by-Step

Feel free to use this teaching script word for word in your next class.

1. (Starting Position:) Begin in a seated position with your legs stretched out on the mat. Cross your right ankle over your left one. Bend your torso forward over your legs, and reach your arms forward as well.
2. (Forward Fold:) INHALE into your back to prepare.
3. (Roll Down:) EXHALE, reach your tailbone towards your heels and begin to roll your spine down to the mat. Once your lower back reaches the mat, place your palms down next to your legs.
4. (Roll Over:) With a deep abdominal scoop, lift your legs up into a teaser position. Press your palms down into the floor to assist you into the Roll Over position, where your hips lift, and your legs move overhead.
5. INHALE while you open and close your legs. Switch legs so that your other ankle is on top.
6. EXHALE, roll your spine back down with control.
7. (Hundred:) Lower your legs to 45 degrees and curl your head, neck, and shoulders up while maintaining your lumbar spine imprinted on the mat.
8. (Teaser 1:) Roll your torso up into a V-position. Reach your arms towards your toes. 
9. INHALE, open your arms and circle them around and behind your back. Interlace your fingers.
10. (Teaser 2:) EXHALE, lower your legs. Release your hands and circle your arms around and forward. Bend your torso forward and reach your hands towards your toes. You're now back in the starting position.

Boomerang Movement Analysis

• Boomerang is a rolling exercise that requires flexibility into spine flexion (or what we call C-Curve in Pilates). Practicing other rolling or C-Curve exercises is going to be helpful. Here is a progression from easiest to hardest:  C-Curve > Assisted Roll Up > Rolling Like a Ball > Open Leg Rocker > The Roll-Up > Neck Pull. 
• In Boomerang, your legs will move back over your head. Exercises that do this are Crab > Roll Over > Seal Puppy  
• During the Boomerang flow, you'll move through the Hundred position and the Teaser position, so make sure to practice those two exercises as well.
• Reaching your arms around and behind your body requires lots of shoulder mobility into extension. I recommend you try Rowing on the Reformer, the shoulder stretch series with the thera band, or Reverse Push-Through on the Cadillac.
• The exercise ends with a seated forward fold. Practice The Roll Up, Neck Pull, Spine Stretch Forward, and the Saw to lengthen the muscles along your back body (hamstrings, calves, and back extensors).

If you need more help getting yourself or your students ready for the Boomerang, I invite you to check out the Pilates Encyclopedia membership. You'll find detailed tutorials for the Boomerang, and all the preparatory exercises listed here including regressions and progressions. I even designed a specific 40-minute workout routine that prepares your body for this challenging exercise. 

Here's what one of my members said about the Boomerang workout routine: 

"A perfect build-up to the Boomerang, with so much detail that you can use in so many different mat classes. Now let's practice, practice, practice - myself and with my students to master the last part of it as close as we can get to your image!
MANY THANKS"