What Muscles Does Hula Hooping Work?

Chances are, you have used a hula hoop at least once during your childhood. Now, you may have something to gain from breaking out your old hula hooping tricks. The American Council on Exercise, or ACE, put the hula hoop to the test and found it meets their standards. Hula hooping can burn calories, get your heart pumping and improve your balance and flexibility. ACE also indicates hula hooping can be a source of strengthening and toning for your arms, legs, abdomen and legs. Always consult your doctor before beginning a hula hoop exercise program.

Arms

To get the most out of a hula hoop exercise, you should purchase a hula hoop designed for exercise from a sporting goods store. These hula hoops are stronger and larger than the hula hoops you likely recall from your childhood. Hula hooping can help to tone arms that are out of shape. Place the hula hoop on your upper arm and move your arm in a circular motion. Make circles clockwise and counter clockwise in order to work more muscles, including your biceps and triceps. You can make circles with the hula hoop on your upper arm as well as your lower arm. If you are up for a challenge, try hula hooping with hoops on both of your arms.

Legs

Hula hoops can work various muscles in your legs. This exercise is going to be easier completed if you are lying down. You can make circles with the hula hoop placed on your thigh, knee, or calf. It may be easier to bend your knee while hula hooping with your thigh and calf. Depending upon which way your rotate the hula hoop -- clockwise or counterclockwise -- you can work a variety of different leg muscles. Major leg muscles include the soleus, gastrocnemius, quadriceps and hamstrings, according to the National Academy of Sports Medicine.

Abdomen

The general motion of hula hooping is pushing the hula hoop around with your waist, according to MayoClinic.com. Moving the hoop from side to side and front to back -- basic hula hooping motions -- is all you have to do to get an effective core workout. Hula hooping can help tone your abdominal muscles as well as provide relief of abdominal pain. Having a strong core will help to also improve your balance, posture and agility, according to the National Academy of Sports Medicine.

Buttocks/Hips

Lowering the hula hoop from below your waist close to your hips can help to work your gluteals -- buttock muscles -- as well as your hip. Spinning the hula hop close to your waist while clenching your gluteals can help reduce unwanted fat build up on your hips and buttocks. Going clockwise and then counterclockwise can also help to improve the effectiveness of your workout, according to Hooping.org.