Hula Hoop Exercises

The History of the Hula Hoop

Many people have childhood memories of playing with hula hoops. The hoops were created in California in 1958. When Arthur Melin and Richard Knerr took a trip to Australia, they noticed that children were using bamboo hoops in an exercise class. They returned to California and formed a company called Wham-O, which sold plastic hoops for $1.98. Although the fad eventually died out, it has come full swing, and is now a popular fitness technique. Although plastic hoops may still be used, many people use some of the weighted hoops, which are manufactured by various fitness companies.

Choosing the Right Hoop Size

When it comes to choosing hula hoops, size matters. While you might be tempted to go to your local toy store to purchase a hula hoop designed for kids, keep in mind that the smaller the hoop, the more challenging the exercise. In general, when you place the hula hoop on the ground, the top of the hoop should reach anywhere between your stomach and your chest. However, if you are a bigger person, you should choose a larger hoop, which rotates slower. This will make the movements easier to coordinate.

Hula Hoop Technique

Begin with one foot in front of the other, and place the hoop against the small of your back. Then, simply shift your weight back and forth between your front foot and your rear foot. Unlike the hula hoop movements of your childhood, hooping for fitness involves a forward and backward weight shift, as opposed to a circular motion of the hips. If you circle your hips, it will be harder to keep the hoop in motion for an extended period of time. This will diminish the fitness benefits.

Hula Hoop Arm Exercises

To tone the muscles of your arms, place the hoop over one arm, and move your arm in a circular motion.

Hula Hoop Leg Exercises

You can use the hula hoop for exercises similar to the Pilates leg circle. Lie on your back. Extend the working leg at a 90-degree angle. The nonworking leg should be straight, and on the floor. Circle the leg for eight rotations in one direction, and eight rotations in the other. Make sure to keep the circles small, or the hoop will drop to the floor.

Adding Intensity

There are a number of ways to add intensity to hula hoop exercises. You can use a weighted hula hoop, which will challenge your strength, or you can use two hoops, which will challenge your coordination.