Hula hoops are experiencing a major resurgence as the new fitness craze. Weighted hoops offer great exercise for strengthening your core, arms and back while simultaneously working on your flexibility and balance. Many gyms offer hula-hooping classes for adults that will guide you through exercising with a hoop, but if you're interested in trying it out on your own, you can purchase a weighted, adult-sized hoop and try hooping your way through these basic exercises.
Basic Hooping
The most basic hooping exercise involves simply getting the hoop moving continuously around the torso. Stand with the hoop around your waist, holding it at your lower back with your hands on either side of the hoop. Place one foot slightly in front of the other and bend your knees slightly for balance. Give the hoop a spin with your hands and continue the motion by rocking your torso back and forth. Continue for at least three minutes before taking a break. Stop the hoop by grabbing it with your hands, or stopping the motion to let it fall to the ground.
Lunges
Once you've got the basic hooping movement down, add in some dynamic movement to get your lower-body working. Get the hula hoop moving around your waist comfortably, then step to your left, bending at the knee and putting your weight into your left leg. Step back to a comfortable standing position, then repeat the movement on your right side. Deepen the lunge and hold it for longer to make it more difficult and challenge your muscles.
Squats
Squats are similar to lunges, but without the step and an increased focus on deepening your movement. Squats target the glutes and thighs, making them a good way to balance the core-focused movement of hooping. Get the hoop moving comfortably around your waist and stand with your feet slightly wider than shoulder width apart. Bend at your knees to squat down while keeping the hoop moving over your torso. Hold the squat for as long as you comfortably can, then return to standing.
Arm Circles
Arm circles are a dynamic movement that takes the hoop from the waist and moves the circular motion to your arm. Extend your arms out from your body at a 90-degree angle and place the hoop around your forearm. Begin moving your arm in small circles, gradually increasing the size of the circles until the hoop is comfortably spinning around your arm. Repeat the movement on both sides for a balanced upper arm workout.
References
- "Fitness"; Hula Hoop and Jump-Rope Your Way Thin; Charles Stuart Platkin
- MayoClinic.com; Weighted Hula Hoops: Hoopla or Good Exercise?; Edward R. Laskowski, M.D.
- Hooping.org; Hooping Exercises; 2011
- American Council on Exercise; Hooping — Effective Workout or Child’s Play?; Ordan Holthusen, John Porcari, Carl Foster; 2010
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