Hula hooping has been proven to be an effective exercise option. The American Council on Exercise studied hooping and found that this exercise burns approximately seven calories per minute. In addition to burning calories, hoops can be used to strengthen your arms. Even as a beginner, your practice of arm hooping exercises can improve the muscle tone in your arms.
Standing Twist
The hula hoop can be used to warm up your body and prepare you for the exercise session. Place your hands inside the hoop with your palms facing out, and extend your arms overhead with the hoop parallel to the floor. Stand ups straight with your feet positioned slightly wider than your shoulders. Gently turn your upper body to the right as you bring your left hand toward the front of your body. Then gently turn to the left and bring your right arm toward the front of your body. Twist for one minute to warm your arms and torso.
Overhead Arm Circles
Your arms are strengthened when you rotate the hula hoop with your arms over your head. Stand up straight with your feet slightly wider than hip-distance apart. Raise both arms over your head. Clap your hands together, and hold onto the hula hoop in the space between your thumbs and fingers. Use a small circular motion in your arms, to rotate the hoop around your hands. Aim to twirl the hoop overhead for one minute.
Single-Arm Circles
Exercise your arms independent of one another to increase the strength-training benefits of the hula hoop. For a side arm circle, stand tall with your feet shoulder-width apart. Extend your right arm straight out to the side at the height of your shoulder. Place the hoop over your arm between your elbow and your wrist. Perform small circles forward to rotate the hoop for 30 seconds and then circle your arm backward for 30 seconds. Perform the same duration of circles forward and backward using your left arm.
Triceps Press
Your hula hoop can be used to strengthen the back of your upper arms. Stand tall and raise both arms over your head. Grasp your hands together, and hold a hula hoop between your thumb and fingers and perpendicular to the floor. Face your palms toward the ceiling. Bend your elbows to lower the hoop behind your head and then straighten your arms to return to start position. As your strength improves, practice this exercise using one arm at a time. Aim to complete 10 to 15 presses.
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