Hula hooping for 10 minutes or more is an effective cardiovascular and core strengthening workout. Hula hoops come in a variety of sizes and weights: standard hula hoops, exercise hoops, dance hoops, and professional hoops. For exercising with a hula hoop, you may use the standard or exercise hoop. Selecting the appropriate size hoop will make your hoop workout easier. The appropriate size hoop should not be lower than your waist or higher than your chest, notes Peter McCall, spokesperson for The American Council on Exercise.
Basic Hula
The basic hula hoop movement engages the entire core: your abdominal, back, hip and pelvic muscles. This exercise is the base move of most exercises with a hula hoop and should be the first one you learn.
Begin standing with your feet shoulder-width apart, in split stance, one foot slightly in front of the other. Bend your knees slightly and pull your shoulders upright over your hips. Holding the hoop with both hands against your back, give it a quick spin in the direction that feels the most comfortable. The hoop should rotate at or slightly above your bellybutton. Keep it going by rocking forward and backward with your hips. Add variations and increase intensity by switching direction.
Four-Pointed Chest Isolation
The four-pointed chest isolation is a challenging move that isolates the core and upper-body. This exercise requires the hula hoop to spin at chest level the entire time without dropping to your belly.
Begin in the foot stance for the basic hula, holding the hoop against your back right below your underarms. Spin the hoop to one side quickly, as you raise your arms straight up in the air. As the hoop is spinning, push your chest forward and back. To help keep your hoop at chest level, visualize the four points that it will touch- the front of your chest, under your right arm, center of your back, and under your left arm.
Hoop and Squat
The hoop and squat engage your core and your lower body, and require mastery of the basic hula hoop move. Begin this move with feet even and shoulder-width apart. Don't stand in split stance. Holding the hula hoop against your back, give it a spin and start hooping.
Let the hoop go around a few times and get your rhythm, then slowly bend your knees, putting you into a semi-squat. Push back up to straight-leg stance and then repeat. As you squat, you will be pushing your hips up toward the ceiling to keep the hoop rotating.
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