Top 10 Hula Hoop Exercises

Top 10 Hula Hoop Exercises

There is nothing better than hula hoop exercises for your exercise and an enjoyable experience. It can be difficult to make the transition, in the beginning, so starting by doing the basic exercises will help. Whatever your age of six or sixty, these routines will surely make you smile on your face and brighten your day. 

This article provides the top 10 exercises that can be done that you can do with a hula-hoop and how to perform them, as well as their advantages for health. So, let’s get started! You can generate various names using the nickname generator.

What Is Hula Hooping All About?

Hula hoops are not an innovative method to stay in shape. There is evidence that suggests that old Greeks and Egyptians were able to twirl hoops around their stomachs to enjoy and maintain their fitness. It’s a sport that requires you to spin the hoops around your waist, stomach, arms, and legs. 

The typical hula hoop adult size is 45 inches in size and weighs at least 2 pounds. The most impressive thing about it is it can burn the same amount of calories as you do exercising or doing aerobics. Based on your body weight, exercise duration, and intensity, you could burn up to 420 calories.

Let’s begin with the hula hoops and find out what the benefits are.

The Hula Hoop Exercises

Before beginning any exercise routine you should warm up. 

Here’s a simple warm-up routine.

  • Keep your hands straight and placed on your waist.
  • Your shoulders should be rolled back, and you can lower your upper body forward.
  • You can feel the stretching in your abdominal muscles. Keep it for 3 seconds.
  • Release and move forward. The back will stretch.
  • Do it 10 times.

Side Stretch

  • Keep your hands straight at your waist and your feet at shoulder width.
  • Bend to the left, then to the right.
  • Do it 10 times.
  1. Standing Twist

Use your hula hoop in both hands, and then place your legs a bit larger than shoulder-width apart.

Make a turn to your right. Repeat for 5 seconds.

  1. Rolling Reach

Place the hula hoop in the direction of your body and then move it to the side. It should rest on the floor.

While keeping your back straight, turn the hula hoops to the left.

Continue until you reach the opposite end of the room.

And Hula hoops roll to the left, then return to the starting position.

  1. Hula Hoop Arm Circles

More, Hula hoops are held in the air, then circle them with your palms and your forearms.

Keep your elbows bent so that you can feel the heat in your arms and shoulders.

  1. Tree Press

Hula hoops are held behind your head.

Lift your right leg, then rest your left foot’s sole on the inside side of your left leg just below the knee.

Maintain your straight back and keep your eyes on the future.

Lower your hula hoop in front of yourself by stretching your elbows, and then return it to its original position.

Do this 10 times prior to switching legs.

  1. Hula Hoop V-sit

You should sit on the floor and grasp the Hula hoops. Arms should sit shoulder-width apart.

Place your feet down on the opposite side of the hoops. Place your legs hip-width apart.

Lean backward, keep your back straight, and then raise both legs until they are at a 60-degree angle from the ground.

Your legs and hands should be raised then lower your body until you are near to touching the ground.

Once more, lift your arms and legs.

Repeat 15 times until you have completed one set. Do three sets to feel the burning sensation in your belly.

  1. Hula Hoop Squat

Put the hula hoop in front of you, with the hoop at a distance of about an arm’s length. Keep it in your hands.

Maintain your legs wide apart. Your toes should be pointed toward the sky.

Make sure your hips are out of the way to flex your knees then lower yourself like you’re sitting on the chair. While doing this, push your hula hoops away, so that you are able to do a proper squat.

Return to the initial position.

  1. Hula Hoop Russian Twist

Place your feet on the floor and grasp the hula hoops with both hands.

Relax your knees and raise both legs.

Lean forward a little, then bend to the right using the hula hoop.

You can take a break for a second before turning to the left.

Repeat 25 times until you have completed one set. Perform three sets.

  1. For Shoulders and Chest

The hula hoop not just provides your hips and booty shape and firmness but also helps shape the chest and torso. Simply wrap the hoop around your upper body and let it in a loose circle, without falling off. Here’s a full video tutorial on how to make it.

  1. Knee Hooping

Hooping with your knees is a great exercise for your thighs, knees, and hips. You can try placing the hoop on your knees. Don’t let it fall off while you hula-hoop. Here’s a demonstration video.

  1. Hula Hoop Dance

The hula-hoop dance routine can be similar to an aerobic workout. Utilizing the hoop makes steps more challenging, and also helps you to sweat more. All you need is music to let your body free when you move to the beat and shake your body.


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