Hula hooping is an effective fat-burning cardiovascular activity and major core strengthener, that can burn up to 100 calories every 10 minutes, according to the article "Hoop Your Way to Weight Loss: Top Five Tips From a Hoop Workout Expert." Using a hula hoop activates your core by requiring constant push-pull contractions. Hula hoop workouts are an excellent alternative to running, since it is low-impact and easy on your hip, knee and ankle joints.
There are different kinds of hula hoops to use. The basic toy store hoop is not weighted and easier to use. Weighted hula hoops provide a more intense workout and the ability to do different moves. Choose a hoop that is the correct size for you. From the floor your hoop should come up to in between your waist and chest, according to Mayo Clinic.
Step 1
Step into the hula hoop and place the rim on the small of your back. Hold the hoop firmly with both hands at the sides. Relax your shoulders, neck and head and keep a soft bend in your knees. Place one foot slightly in front of the other. Engage your core by pulling your bellybutton in toward your back.
Step 2
Hold the hoop parallel to the floor and spin the hoop quickly around your waist at bellybutton level. Keep the momentum of the hoop going with a rocking motion, shifting your weight back and forth. Lengthen your torso as you spin the hoop to keep it from falling below your bellybutton level.
Step 3
Keep your elbows just below shoulder level to your sides as you spin the hoop around your waist. Increase intensity by moving your arms forward and back with your rocking motion.
Step 4
Add variation and increase intensity by turning your body or switching direction, only after you master the basic hoop spin. Slowly step your back foot to the front as you spin the hoop to switch feet, quickly stop the hoop and spin it in the opposite direction.
Step 5
Extend your right arm straight out to your side at shoulder level with a slight bend in your elbow. Place the hula hoop on your right arm and make small circles, gradually increasing to larger circles to start the hoop spinning. Keep the hoop spinning for two to three minutes and then switch to the opposite arm.
Member Comments