Hula-Hoops, popularized in the 1950s, offer extreme aerobic exercise when used as part of a fitness routine. Hooping is a full-body cardiovascular exercise, meaning it engages all the major muscle groups, elevates the heart rate and puts extra demand on the respiratory system. As a result, you can dramatically slim your waistline, dropping pounds of fat and toning your abs.
Full-Body Aerobic Exercise
When differentiating between aerobic exercise and strength training, it's safe to say that the former burns fat, while the latter builds muscle. However, most activities include some combination of both components. For example, during rowing, a full-body cardiovascular activity, you improve muscular strength while burning calories. Likewise, hooping significantly raises your heart rate and burns more than 400 calories per hour, according to the American Council on Exercise. At the same time, it engages all your major muscle groups, including your abs.
Variations
The quality of your hooping workout depends largely on the type of Hula-Hoop you use. Weighted hoops are used in some fitness programs. However, the larger and heavier hoops actually require less force to keep aloft because the greater momentum keeps them twirling longer, according to Mayoclinic.com. Try various Hula-Hoops to determine the one that's best for you. When you set the hoop on the ground vertically, the top of the circle should pass somewhere between your waist and your chest. If you use your hoop in a fitness program or class, consult with the instructor about the best hoop weight for the exercises you will be performing.
Focus on Abs
If you're looking for a workout that targets your abs particularly, combine a general session of Hula-Hooping with some core exercises. Incorporate the hoop in your ab exercises to add interest to traditional movements. For example, when you do crunches, extend one arm directly upward and spin the hula hoop around your arm. Hold the crunch position for 10 rotations, building on your time as you progress. To work your abs even harder during the regular hooping, actively engage the abdominal muscles. You should feel a slightly greater effort at your midsection, instead of your hips.
General Tips
Consult with your doctor before hooping if you have any chronic health conditions, such as heart disease, respiratory difficulty or severe obesity. If hooping is your only form of exercise, practice at least 150 minutes of hooping each week, per the recommendations of the Department of Health and Human Services. Using a Hula-Hoop will provide similar results, in terms of heart rate and calorie burn, as compared with boot camp-style fitness classes or step aerobics, according to the American Council on Exercise.
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