Hula Hoop Exercises In Hula Hoop Russian Twist & More

Hula Hoop Exercises In Hula Hoop Russian Twist & More

Hula hoop exercises are a super-fun way to exercise, burn calories, build strength, get rid of belly fat, and also fight mental illnesses like depression. This is not a new exercise to stay fit. It is an exercise routine where you need to twirl the hoop around your waist, belly, arms, and legs. The best part of this form of exercise is that it helps you burn the same amount of calories as exercises like kickboxing or aerobics. Depending on your weight, exercise duration, and intensity, you can burn up to 420 calories in a 60-minute session.

The American Council of Exercise sponsored a study on the calorie expenditure of hula hoop as an exercise and found that this exercise burned 210 calories in a 30-minute workout session equivalent to seven calories per minute. So all you need is a hula hoop, comfortable clothes, 30 minutes of your time and you are good to go!

Best Hula To Buy

The best hula hoop for adults is about 45 inches in diameter and weighs around 907.2 grams – it’s not heavy enough to bruise your body. In terms of size, the bigger the hoop, the easier it is to use because it gives you more time to react to the forward and backward hooping movements. The diameter of the right size hoop should be between the height of your waist and your breastbone.

Benefits Of Hula Hoop Exercises:

  • Helps to keep you fit without following a mundane exercise regime
  • Strengthens your pelvic muscles as they are involved in hooping
  • Works well on your abs and strengthens your core muscles as well
  • Increases blood circulation which in turn increases your brain activity
  • Burns up to 420 calories in just an hour
  • Eliminates belly fat and gives you a flat tummy
  • Makes you cheerful and helps to maintain positivity
  • Fights depression
  • Increases flexibility.

8 Hoop Exercises

Before beginning any exercise, ensure that you always do a warmup for back mobilization:

  • Stand straight with your hands outstretched
  • Rotate your upper body towards one side
  • Feel the movement in your back
  • Now turn to the opposite side and feel the movement in your back
  • Repeat 10-15 times

1. Waist Hooping Forward:

Stance Place the hula hoop at your waist level and stand with a side stance with your arms outstretched. Keep one of your knees slightly forward and bend it and then hoop the hula around your waist.

2. Waist Hooping Side

Stance Place the hula around your waist level with a side stance and arms outstretched and then hoop in sideways.

3. Waist Hooping With Squats

Stand straight with your legs, shoulder-width apart; keep the hula hoop around your waist while squatting

4. Hooping With Lunges

Hold the hula with your hands; keep your hands over your head and hoop the hula in your hands while doing the forward and backward lunge.

5. Ninja Passes

Hold the hula hoop with your hands with your feet shoulder-width apart. Slightly bend your knee, pass the hula around your waist to the other hand and keep passing it.

6. Hula V Holds

Sit on the floor and raise your leg off the floor with your hands up, hold the hula between your hands and legs and hold this position for 60 seconds.

7. Hula Russian Twists

Sit on the floor with your feet on the floor and flex your knee. Lift your upper body to 45 degrees and hold the edges of the hula, while you continue twisting it sideward.

8. Hula Sit-Ups

Place the hula on the floor and lay on it in such a way that your lower back’s curve is on one end of the hula and the other end below your head. Hold the hula behind your head and pull your body upwards with the help of the hula.

Can hula hooping slim your waist?

Burns body fat and inches And, according to the results of a small 2015 study, if you’re looking to lose inches around your waist and hips, hooping may be the right type of exercise for you — especially if you use a weighted hula hoop.

How long should I hula hoop for exercise?

Weighted hula hooping can be treated like any aerobic exercise, which means the recommended time is about 20 to 30 minutes per exercise session.

Can hula hoop flatten tummy?

Can Hula Hooping help you lose belly fat? Yes! This recent study from the USA supports what most hoopers know and love – hooping reduces body fat around the abdomen and hips. Your hula hoop workout results will depend on your fitness level, your body size and your endurance.

Is a hula hoop good exercise?

Hula hooping can provide similar results to other types of aerobic activities, such as dancing — including salsa, hula, belly and swing dancing. On average, women can burn about 165 calories in 30 minutes of hula hooping, and men can burn about 200 calories in 30 minutes of hula hooping.

What happens if you hula hoop everyday?

Including hula hooping in your daily routine may help you burn calories, shed fat, and tone your muscles for a slim waist. In addition to the overall weight loss, it also tones and trains the muscles in the belly area. Tightening the muscles in this area can sculpt the overall shape of your waist.

Should you hula hoop in both directions?

You’d work both sides equally, for strength and balance. When you practice utilizing both sides, you train your body to develop stronger muscle memory. Work your Brain. The right side of your brain controls the left side of your body, and vice versa.

Does hula hooping damage internal organs?

In conclusion, using a smart hoop won’t damage your kidneys or other internal organs, this is true for both adults and children who hula hoop.

What are the benefits of hula hooping?


  • Burns As Much Fat as Treadmill Workouts. According to the American Council on exercise, hula-hooping can burn over 400 calories per hour.
  • Can Replace Ab Workouts.
  • Strengthens Your Heart.  It gives you a massage.
  • Works Out Your Brain.
  • Fights Anxiety and Depression by increases endorphins.

Does hula hooping make you poop?

You can do it! Waist hooping has a massaging effect on your abdominal area and may help improve digestive health, and reduce bloating, constipation and period pain. You can hula hoop inside or outside.

Will hula hooping remove love handles?

The short answer is yes! Overall a weighted hoop is a great self-care tool that can shape and tone the tummy, hips, waist. Spinning across your hips, weighted hoops require your hips to be activated and constantly moving, helping to target these areas and burn away those love handles.

How long do you have to hula hoop to burn 100 calories?

10 minutes If you hula hoop for 10 minutes, you’ll burn up to 100 calories per session. Learn the basics and top tricks such as twirling, whirling and wiggling, with not only one but two or even three hoops.

How many calories do you burn hula hooping for 20 minutes?

The study points out that hula hooping burns anywhere between 3 and 7 calories per minute, depending on the hooping style, type of hoop and metabolic factors, such as your weight and body composition. It engages most muscles in the trunk and lower body, especially the lower abdominals, hip abductors and back extensors.

Is hula hooping better than walking?

We found in a group of overweight subjects that 6 weeks of hula-hooping for an average duration of 13 min per day significantly decreased waist circumference and body fat in the android region and increased trunk muscularity compared to a period of walking.

What muscles does hula hooping use?

Spinning a hula hoop works 30 core muscles, including glutes, thighs, abs and lower back muscles that support and stabilize your posture. The rhythmic, all-over workout is a low-impact way to balance muscle tone throughout your core.

Can I lose weight with a weighted hula hoop?

Weighted hula hooping can help you lose weight when combined with a healthy diet and strength training. According to research, a 30-minute hula hooping workout will burn up to 210 calories. Hula hooping can also help with your posture, balance, and cardiovascular health.

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