The hula hoop is more than just a kids’ toy. You can use hula hoops in a variety of workout exercises to build cardiovascular health and strengthen core muscles. These exercises offer a low-intensity alternative to other workouts and can add variety to your exercise routine. To get started with hula hoop exercises, look for large or customized hoops that will rotate more slowly. You can also use weighted hula hoops to make each of these exercises more challenging.
Basic Hula Hooping
Basic hula hooping provides a low-intensity cardiovascular workout and also works the core abdominal muscles. To begin hula hooping, place one foot forward and shift your weight from one foot to the other. Rotate your hips in circles as you shift your weight to move the hoop around your body. You might need to practice this technique for a while before you feel comfortable enough to keep the hoop going for a 10- or 20-minute workout. Once you get the hang of basic hula hooping, try reversing directions every few minutes.
One-Leg Hula Hooping
Work your leg muscles as well as your core muscles by hula balancing on one foot while you hula hoop. Try this exercise after you have mastered basic hula hooping. Switch legs every five minutes. This exercise helps you improve your balance skills and strengthen your thigh and calf muscles.
Leg, Arm and Neck Circles
Look for smaller hula hoops for these exercises, or make sure you do them in a large space where you won’t hit anything with the hoops. To exercise your arms, rotate the hoop in circles around your forearm. You can do one arm at a time or both arms simultaneously. To work out your legs, rotate a hoop in circles around your ankle. You can also rotate the hoop around your neck to work your neck and back muscles. Begin this exercise while leaning forward and work toward standing up straight.
Holding the Hoop
Hold the hula hoop in the air above your or in front of you while you complete other exercises such as lunges or wall squats. This technique allows you to strengthen your arms while conducting leg exercises. You can also hold the hoop during yoga or Pilates exercises.
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