Hula-hooping is an increasingly popular exercise craze, leading many people to purchase adult versions of the children's toy and try their hand at hooping for fitness. Hula-hooping targets the abs, back, glutes and arms for a focused workout that is great for improving problem areas and working specific muscle groups. Purchase a fitness hoop for working out that measures at least 35 to 40 inches wide and weighs between 1 and 5 lbs., depending on your needs and body type.
Warming Up
Before beginning to hoop, prepare your body with a few simple exercises that use your hoop to get your muscles warm and ready to work. Hold the hoop above your head with your hands at the widest points and gently twist your torso back and forth, as far is is comfortable on both sides. Next, place the hoop on the ground and bend at the waist, then roll the hoop, hand over hand, to move it in a circle with your body at the center. Remember to breathe and move through each stretch slowly and deliberately to get the full benefit.
Waist Circles
The waist circle is the most basic move in hooping, and many other exercises depend on having a smooth, continuous waist circle. Place the hoop at the small of your back with your hands holding it up on either side. Stand with one foot slightly forward and your feet comfortably shoulder width apart. Spin the hoop with your hands and keep the motion going by rocking your body forward and backward. If the hoop starts to fall, squat down slightly to move it back up your body.
Arm Circles
Arm circles use a similar motion to waist circles, but with the hoop isolated around your hands. Stand up straight with your feet together and toes pointing out. Extend your arms above your head, bend your elbows, press your palms together and hold the hoop between your thumb and forefinger. Move your arms from side to side, slowly in small circles and getting increasingly faster until the hoop is spinning comfortably around your hands.
Squat
Because hula-hooping targets your core and back, adding in squats is a good way to also work your glutes and thighs. Start with a hoop circle around your waist and continue until you feel comfortable in that position. Bend at the knees and slowly squat down, keeping the hoop circle going as you do. Deepen the squat as far as you can go and pause in that position. Slowly straighten your legs to return to standing.
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