The act of twirling a lightweight, circular hoop around the waist, hips and legs for exercise first emerged in Ancient Greece but was not actually popularized as a children's toy until the late 1950's. Half a century later, hula hoops moved back into the realm of adult physical fitness, this time in combination with dance and aerobics routines including Pilates. Nicknamed "hoopilates," hula hoops are a low-cost way to get in shape, increase your heart rate and shed pounds.
Origins
The modern fusion of hula hooping and Pilates is credited to a Brooklyn exercise instructor named Jen Bleier who coined the term "hoopilates" in 2009 in conjunction with the debut of her own website devoted to body work exercises. Bliler, quoted in the New York Daily Times noted her take on the trendy mingling of hula hoops and Pilates as "playful, joyful and something anyone could do."
Agility Training
Instead of high-stepping prances through an obstacle course of rubber tires, lay six to ten hula hoops in a staggered row on a soft surface and jump from one circle into the next. Another exercise is to use the hula hoop as you would a jump rope. Grasp the bottom of the hoop with both hands, hold it above your head and swing it downward to crouch and jump through.
Muscle Strengthening
Using two hula hoops, place one on each wrist and perform clockwise and counter-clockwise arm rotations. Repeat this pattern by placing the hoops on your upper arms. Grasp the outer edges of the hoop -- you'll look like Atlas holding up the world -- and use the hoop for stretching exercises from side to side. If you're particularly agile or want to work on maintaining your balance, try standing on one leg and rotate a hoop around the ankle of your extended leg. Give your back muscles a workout by spinning the hoop around your neck.
Work Your Core
With feet spread apart or one foot placed just in front of the other, put the hula hoop at waist level and start swiveling your hips back and forth to start the rotation. Try to work up to a daily routine of sustaining a steady rhythm for 10 minutes or longer at a time. Use this same technique on your hips, thighs and knees.
Benefits
According to a study by the American Council on Exercise, hooping burns approximately seven calories per minute, elevates average heart rates to 151 beats per minute and is comparable to activities such as cardio kickboxing, step aerobics and brisk walks. For workouts of longer duration, larger and heavier hoops are recommended. Use lighter weight and smaller hoops, however, if you want to expend more energy.
References
- "Sports Hoop Hula Hoop Workout DVD"; Sports Hoop; 2011
- "Hooping: A Revolutionary Fitness Program"; Christabel Zamor, et al.; 2009
- "Pilates: Body in Motion"; Alycea Ungaro; 2002
- NY Daily News; Hoopilates: It's a new Pilates-based exercise routine developed by Brooklyn instructor; LEAH CHERNIKOFF
- Hoopilates
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