Hula hooping, a form of aerobic exercise, will increase your heart rate and help improve your cardiovascular system function. Working out with a hula hoop also helps you tone and strengthen your core muscles. A hula hoop workout can be done alone or incorporated into a circuit training routine.
Benefits
A hula hoop can help you work out at an intensity similar to that of a kickboxing or step aerobics class. You will strengthen and tone your abdominals, obliques, arms, legs and back muscles, as well as improving balance, flexibility and coordination. Expect to burn up to 7 calories per minute while hooping. This works out to around 210 calories for every half hour.
Selectng a Hoop
If you want to start hula hooping for exercise, buy a weighted hoop. The lightweight, plastic hoops designed for children are difficult for adults to use and won’t give you the same health benefits. The correct size hoop will reach the midway point between your navel and chest when it is resting on the floor. If you find it difficult to keep a hoop spinning, try a larger size. Larger hoops rotate slower, giving you more time to perfect your movements.
Basic Technique
If you are new to hula hooping, aim to perfect the basic technique before moving on to anything more ambitious. As the hoop spins around your body, move your waist so your hips flick the hoop as it rolls over them to keep the movement going. Some people find standing with their legs apart while moving their hips from side to side easiest; others prefer to have one leg in front of the other as they move their hips forward and back. Don’t worry if the hoop falls to the ground -- just pick it up and try again.
Easy Tricks
As you progress, you can learn new tricks and techniques to keep your hooping workouts fun and exciting. Try catching your hoop in your hands and changing direction in one easy motion, walking with your hoop and turning on the spot without letting it drop. Once you have mastered these moves, see if you can make your hoop travel up and down your torso as it spins. If it drops too low, bend your knees and use your hips to flick it back up to waist height.
More Information
Hula hooping classes are designed for people of all fitness levels, and exercise instructors can give practical advice on any trouble you have. There are also a number of hula hooping books and DVDs on the market, and instructional tutorials on the Internet.
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