Скачать или смотреть How to Do the Boomerang | Pilates Workout

Full Playlist:    • How to Do Pilates  
-
-
Watch more How to Do Pilates videos: http://www.howcast.com/videos/505942-...



This is boomerang. So, right after our star, you'll come to seated and extend your legs long on the mat in front of you. Now, bring your hands next to your hips, and cross one ankle over the other. So, boomerang is comprised of many
different exercises. It sort of encapsulates everything we've worked on in the mat series so far.

So from here, you'll curl the chin towards the chest, round your body to a C-curve and roll back overhead, kind of like rollover. Now switch the cross of your legs, roll back through the spine, and find a teaser position here and reach for your toes.

Now from here, turn your palms up toward the ceiling, slice your elbows to your sides, bending them, clasp your hands behind your back, lift your chest, then lower your upper and lower body to the mat, folding forward. Circle the arms around to the sides, and reach your feet. And yes, we'll do that again.

Bring your hands next to the hips again. Take an inhale to prepare. As you exhale, round your body to a C-curve and roll back. Open and close the legs. Inhale again. Exhale. Roll down through the spine and find your teaser position. From here, turn the palms up toward the ceiling, slice the elbows back next to the sides, clasp your hands, lengthen your body, and then float the upper body down, and circle your arms around to the sides. Come right back up to seated. Stay there for a second.

So your ankles will naturally change. That's how we keep changing different sides. We'll do just one more, Madeline, with a little challenge in the middle with the arms, okay? So, take an inhale to prepare, exhale, roll the chin towards the chest, roll back here, switch the legs open/close, and roll back up to your teaser position. Now from here, try to circle your arms up overhead, around behind you, clasp your hands, open the chest and float forward over the legs. From here, breathe in deeply, then breathe out and circle your arms. Stretch them to the sides and reach for your toes. Then from here, come right back up to seated.

So that's the boomerang, and after boomerang you would go into seal, all the way back to the beginner system to massage out the spine before we finish the mat sequence.