The hula hoop has found its way into mainstream fitness. These fitness hoops are heavier than a child's hoop, weighing between 1 and 5 lbs. You have the option of purchasing premade hoops or making your own from products at a builder's supply store. The hooping workout uses your core muscles throughout the movements, but you develop arm strength with specific exercises. You can hoop at home or search for local hooping classes.
Warm-Up
A hula hoop workout begins with a warm-up. For the first three minutes, perform a regular twirl around your waist. To do this, stand with one foot in front of the other. You will automatically choose which foot placement is most comfortable for you. The hoop should be around your waist and held in your hands. Perform the twirl by placing the hoop against your back and then pushing the hoop around as you shift your weight from your front to back foot, increasing or decreasing the speed of your weight shift as needed.
Horizontal Arms
A horizontal overhead twirl will strengthen your arms. The hoop should be placed between your thumb and fingers. When you raise your arm overhead, the hoop should be positioned horizontal to the floor. To strengthen your arms, begin a twirling motion and continue for 30 seconds in this direction and then change directions for 30 seconds. After finishing this arm, repeat on the opposite arm.
Walking
You can return to the twirl at your waist and add a rotational movement. This involves walking in a small circle as you twirl the hoop. The movement can be varied by changing directions -- walking sideways, forward or backward for a total of three minutes.
Vertical Arms
A vertical rotation is performed in front of your body. The hula hoop is positioned between your thumb and fingers and at the level of your waist. For this exercise, the hoop is vertical to the floor as you make a small circle with your arm to twirl the hoop. Complete 30 seconds in each direction for each arm.
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