Weight hula hoops are an increasingly popular way to exercise and lose weight. Similar to the hula hoop that many remember from childhood, adults can use weighted hula hoops to perform exercises to help lose weight and tone muscles. The hula hoop is colorful, fun and can be weighted with between 3 and 6 lbs. The exercise hula hoops are designed for adults between 120 and 300 lbs. and are used to help trim the middle, the thighs and the arms and shoulders. Most are brightly colored, made of easy-to-clean rubber foam and plastic. Smaller hoops are also available for use on the arms to focus and strengthen specifically the arms and shoulders.
Abdominal Twist
Place the weighted hula hoop around the waist. Hold it with your hands on either side of you and place your feet slightly wider than shoulder-width apart. Twist your waist, like you're trying to touch your hips all around the inside rim of a large wooden barrel, and wiggle slightly forward and backward while at the same time releasing the hula hoop. This will take some practice if you have never done it before. You need to move quickly and hold in the abdominals to keep the hula hoop in motion. Do this for about 30 seconds twisting one way, then pause, start over and twist in the opposite direction. Twirl to music or while you're watching television for up to 10 minutes at a time.
Arm Circles
Stand straight, feet slightly wider than shoulder-width apart. Hold the hoop in your right hand and then extend the right arm up and above your head. Start twirling the hoop, allowing it to come to a rest just below your hand, on the wrist joint. Keep the wrist joint rigid and make small circles in the air, allowing the hoop to twirl over your head. After about one minute, pause, switch arms and repeat with the left arm. This is a great exercise for the back, arm, shoulder and abdominal muscles. Do this for about a minute on each side. Hold in the abdominals in while performing this exercise.
Knee Circles
Step inside the hoop, holding the hoop down by your knees. Your eet should be approximately shoulder-width apart. Making a sideways circling move with your hips, set the hula hoop into motion around your knees. You may have to adjust your movements, stance and backward and forward motion to determine the best technique for your current weight and body type. This exercise helps tone and firm the abs, buttocks and thighs. Do this exercise for one to two minutes to start.
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