With the endorsement of actress Marisa Tomei, who got Ellen DeGeneres to partake in some hula-hoop action on her daytime talk show, the hula hoop has become more than just a kid’s toy; now, “hooping” is an in-demand class at gyms across the country. An aerobic exercise, a hula-hoop workout can improve flexibility and balance while strengthening many muscles.
Benefits
In December 2010, The American Council on Exercise released a study on hooping, calling it “an excellent form of exercise.” Hooping burns an average of seven calories per minute or 210 calories in a 30-minute workout and gets the heart pumping. In a 30-minute workout, the average study subject had 151 heartbeats per minute, which equates to approximately 84 percent of the age-predicted Heart Rate max -- a rate on par with gym boot camp, step aerobics and cardio kickboxing classes. ACE concluded that hooping strengthens and tones muscles in the back, abdomen, arms and legs.
Hoop Types
Most adults find hooping with a larger hula hoop easier and less exhausting than hooping with a kid-size hoop. When you stand the hoop up vertically against your body, the hoop should hit between your waist and your chest. In general, adults should use a hoop with a vertical measurement between 36 inches and 42 inches. Hoops come in different weights. If you’re using a very light hoop, you have to work harder to keep the hoop from falling at your feet. Adult hoops commonly weigh 1 to 5 lbs.
Waist Hooping
Hula hooping on your waist is more about rocking back and forth than moving your hips in a circular motion. To begin, hold the hoop so it hits your back, behind your belly button. Bend your knees slightly and put one foot in front of the other. If you are right-handed, try hooping with your right foot in front. If you are left-handed, hooping with your left foot in front may work best. Spin the hoop around your waist with your hands to start the swinging motion. Then remove your hands and rock back and forth on your feet to keep the hoop swinging around your waist.
Hoop Exercises
Using the hula hoop creatively improves your full-body workout. Work your abs, back and shoulders by standing with your feet slightly wider than shoulder width apart. Hold the hula hoop above your head and twist side to side for one minute. Work your triceps by using the hoop like a dumbbell. Hold the hoop with your hands together, arms straightened above your head at 12 o’clock. Then slowly bend your elbows out to 3 o’clock and 9 o’clock, bringing the hoop down behind your head. You can also twirl the hoop around one arm at a time, and twirl the hoop around your ankle, skipping over the hoop as it passes under your other foot.
References
- American Council on Exercise: ACE-sponsored Research: Hooping—Effective Workout or Child’s Play?; Jordan Holthusen; et al.; December 2010
- MayoClinic.com; Weighted Hula Hoops: Exercise Gimmick or Good Idea?; Edward R. Laskowski; July 2009
- "Fitness" magazine; Hula Hoop and Jump-Rope Your Way Thin; Charles Stuart Platkin
- "Shape" magazine; Celeb Workout: Marisa Tomei Hula Hooping
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