Hula Hoop Exercises
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.
Hula Hoop Your Way To Fitness!
THE BEST PART OF THIS FORM OF EXERCISE IS THAT IT HELPS YOU TO BURN THE SAME AMOUNT OF CALORIES AS EXERCISES LIKE KICKBOXING OR | AEROBICS
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.