Hula-hoop exercises are a great way to burn calories, improve posture, and strengthen your core. Here’s a list of the best hula hoop exercises that you should include in your fitness routine.

Exercising is one of the best ways to stay healthy and fit but not every exercise is fun! If you have been looking for a workout routine that helps you stay healthy, try hula hoop exercises. From burning calories to strengthening training to reducing stress, hula hoop exercises can help you lose weight. While you may struggle with it in the beginning, starting with some basic exercises might help. Plus, these exercises will bring a smile to your face! So, what are you waiting for? Here are some of the best hula hoop exercises and their health benefits.

8 health benefits of hula hoop exercises

Hula hoop exercises offer a wide range of benefits for both physical and mental health. Here are some of the key benefits you should know:

1. Enhances your heart rate

Exercise is a healthy way to keep your heart health in check, and hula hoop exercises can help you do that. “These exercises help strengthen the heart muscles, enhance blood circulation, and increase lung capacity over time,” says Fitness Coach Yash Agarwal.

Do hula hoop exercises can help protect your heart. Image courtesy: Freepik

2. Strengthens your core

The rhythmic motion of the hula hoop engages the muscles of the core, including the abdominals, obliques, and lower back. This can lead to improved stability, and posture, and help strengthen the core.

Also Read: Ab workouts for fab abs! 5 exercises to include in your fitness regime

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3. Burns calories

Hula hoop exercises are fun and an effective way to burn calories and lose weight. Depending on the intensity of your workout, you can burn anywhere from 200 to 400 calories per hour.

4. Helps in coordination and balance

Hula hoop exercises require coordination and balance to keep the hoop spinning around your body. Regular practise can help improve these skills, leading to better overall agility and motor control.

5. Keeps stress at bay

Hula hoop exercises can help reduce stress and anxiety by promoting the release of endorphins, the body’s natural mood-boosting chemicals. The rhythmic motion and meditative aspect of hula hoop exercises can also have a calming effect on the mind.

6. Increases flexibility

Hula hoop exercises involve a range of motion in the hips, waist, and arms, which can help improve flexibility and mobility which can help you get rid of any kind of stiffness. This can be especially beneficial for individuals who spend long hours sitting or leading sedentary lifestyles.

7. Fun and creative

Hula hooping is a versatile and playful form of exercise that allows for creativity and self-expression. You can experiment with different movements, tricks, and routines to keep your workouts interesting and challenging.

8. Low impact

Hula hoop exercises are low-impact exercises, which means they put minimal stress on the joints and can be suitable for people of all ages and fitness levels. It’s also easy to modify the intensity of your workout by adjusting the speed and duration of your workout session.

6 best hula hoop exercises for a full-body workout

Hula hoop exercises are not only fun but also effective in strengthening your core muscles, improving coordination, and burning calories. Here are six hula hoop exercises, as explained by the expert.

1. Basic waist hooping

  • Start by placing the hula hoop around your waist, ensuring it’s level.
  • Stand with your feet shoulder-width apart and slightly bend your knees.
  • Rotate your hips in a circular motion to keep the hoop spinning around your waist.
  • Focus on maintaining a rhythmic movement and engage your core muscles to keep the hoop up.
  • Aim to hoop for at least 5-10 minutes continuously to build endurance.

2. Hula hoop squats

  • Rotate the hula hoop around your waist.
  • While keeping the hoop spinning, lower yourself into a squat position by bending your knees and pushing your hips back.
  • Ensure your knees stay aligned with your toes and your back remains straight throughout the movement.
  • Go back to the starting position while rotating the hoop.
  • Perform 10-15 repetitions of hula hoop squats, focusing on proper form and controlled movements.

Also Read: Learn how to do perfect squats to avoid any injuries or back pain

3. Arm hooping

  • Hold the hula hoop with both hands in front of you, palms facing outward.
  • Start spinning the hoop around your arms by moving your hands in a circular motion.
  • Keep your elbows slightly bent and maintain a steady rhythm to keep the hoop rotating smoothly.
  • Increase the speed gradually as you become more comfortable with the movement.
  • Aim for 1-2 minutes of continuous arm hooping, alternating between clockwise and counterclockwise rotations.

4. Hula hoop lunges

  • Begin with basic hula hoop exercise.
  • Step one foot forward into a lunge position while keeping the hoop spinning.
  • Lower your body until your front thigh is parallel to the ground, ensuring your knee is directly above your ankle.
  • Push off your front foot to return to the starting position while maintaining the hoop’s rotation.
  • Alternate legs and perform 10-12 repetitions on each side, focusing on stability and balance.

Also Read: Try lunges, the easiest exercise you can do for strong and toned legs

5. Hula hoop arm circles

  • Hold the hula hoop in front of you with both hands, keeping it parallel to the ground.
  • Start spinning the hoop clockwise by rotating your hands in a circular motion.
  • Gradually increase the size of the circles while maintaining control over the hoop.
  • After a few rotations, switch to counterclockwise circles to work both arms evenly.
  • Aim for 1-2 minutes of continuous arm circles, focusing on maintaining smooth and controlled movements.

6. Hula hoop jumping jacks

  • Begin by rotating the hula hoop around your waist.
  • Jump your feet apart while simultaneously raising your arms overhead, allowing the hoop to move up to your chest.
  • Jump your feet back together while lowering your arms to your sides, allowing the hoop to return to your waist.
  • Continue alternating between jumping your feet apart and together while moving your arms up and down.
  • Aim for 10-15 repetitions of hula hoop jumping jacks, focusing on coordination and rhythm.

How to choose the best hula hoop ring for exercise?

Before purchasing a hula hoop ring consider the following factors:

1. Weight: Fitness hula hoops come in different weights. Beginners may prefer a heavier hoop as it rotates more slowly, making it easier to keep up. More advanced users might opt for lighter hoops for a more intense workout.
2. Size: A general rule of thumb is that the hoop should reach somewhere between your waist and chest when standing on end. Larger hoops are generally easier for beginners, while smaller hoops offer more of a challenge.
3. Material: Fitness hula hoops are typically made of plastic or PVC tubing. Some hoops are padded or have ridges for extra grip and comfort.

Who should avoid hula hoop exercises?

Hula hoop exercises can be a fun and effective way to improve cardiovascular health, core strength, and coordination for many people. However, certain individuals may need to avoid or modify hula hoop exercises, including:

1. Pregnant women

While gentle hula hooping may be safe during pregnancy, pregnant women need to consult their healthcare provider before engaging in any new exercise routine.

2. Individuals with back problems

Hula hoop exercises can put a strain on the lower back, so those with existing back issues or injuries should proceed with caution or choose alternative exercises that are less likely to aggravate their condition.

a woman with back ache
People with back problems should avoid hula hoop exercises. Image courtesy: Freepik

3. People with balance issues

Hula hoop exercises require coordination and balance, so individuals with balance problems or inner ear issues may find it challenging or may risk falling.

4. Those with certain medical conditions

People with conditions such as hernias, pelvic floor disorders, or severe osteoporosis may need to avoid hula hooping or consult with a healthcare professional before starting.

5. Individuals with recent surgeries or injuries

Anyone recovering from surgery or dealing with acute injuries should avoid activities like hula hoop exercises until they are fully healed and receive clearance from their healthcare provider.

Overall, hula hoop exercises offer a fun and effective way to improve physical fitness, mental well-being, and overall quality of life. Whether you’re looking to tone your muscles, shed excess pounds, or simply have fun while getting fit, it can be a rewarding addition to your exercise routine.



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