Hula hooping brings back memories on carefree childhood days, but the simple move also offers a workout option for adults. Hula hoop fitness classes are available in some areas. Working out at home with a weighted hula hoop is also an option. A session of hula hooping is more entertaining to some people than a traditional workout and burns about 210 calories over 30 minutes, according to the American Council on Exercise.
Hula Hoop Selection
Weighted hula hoops come in different diameters and weights, allowing you to choose the option that works best for you. The diameter options range from 37 to 45 inches. The hoops typically weigh between 1 and 4 lbs. To test the size of the hoop, stand it upright and resting on the ground. Choose a hoop that hits between your waist and chest. A smaller hoop takes more effort to keep moving. A lighter hoop also requires more effort. Larger, heavier hoops move more slowly so you are better able to keep it up. This allows you to exercise for longer stretches without restarting. Test out the different sizes and weights at the store before making a purchase.
Basics
The basic move involves twirling the hula hoop around your waist, just like kids on the playground. The hips sway in a circular motion to keep the hula hoop twirling around the waist. "Shape" magazine recommends hula hooping in this manner for about 10 minutes. You may need to take rest breaks initially, but consistent hula hooping builds your endurance. The core muscles work to move the hula hoop, but you also engage your leg muscles during the move.
Other Exercises
The weighted hula hoop works for other exercise moves to tone other parts of the body. One option is to hold the hula hoop over your head as you twist slowly from side to side. You can also twirl the hula hoop around your arms, either around both arms above your head or around one with your arm to the side of your body. Place the hoop on your arm and begin moving it in a circular motion to rotate the hoop.
Tips
People who have back problems should consult with a physician before starting a hula hooping workout. The motion can irritate the back because of the twisting motion. Keep your movements consistent and smooth to keep the hula hoop moving. Keep your fitness level in mind when hula hooping. If you feel yourself becoming exhausted, take a break. Starting slowly and building up your hula hooping time reduces the risk of injury.
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