5 Hula Hoop Exercises for Weight Loss

In the search for fun and effective ways to lose weight, hula hooping has emerged as a unique option. This childhood pastime has evolved into a dynamic workout that not only promises a good time but also delivers tangible fitness results. Celebrated for its ability to burn calories, improve balance and coordination, and tone core muscles, hula hooping is a comprehensive exercise with multiple health benefits. Here are the best hula hoop exercises for weight loss.

What are the benefits of hula hoop exercises for weight loss?

One of the main benefits of hula hooping is its ability to burn calories. Depending on the intensity of the exercise and the person’s body weight, hula hooping can burn approximately 400 calories per hour. This exercise targets core muscles, including the abdominals, obliques and lower back, helping to tone and strengthen muscles without the need for heavy equipment.

5 Best Hula Hoop Exercises for Weight Loss

If you want to try this fun exercise to lose extra kilos, try these 5 hula hoop exercises for weight loss:

1. Basic waist hopping

Skill Level: Beginner

Description: This is a basic hula hoop exercise where you rotate the hoop around your waist.

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How to manage?

1. Stand with one foot slightly in front of the other with your feet shoulder-width apart for balance.
2. Hold the hoop against your back at waist level.
3. Wrap the hoop nicely around your waist and start moving your hips back and forth (or side to side) to keep the hoop spinning.
4. Aim to keep the hoop spinning for as long as possible. Start with short intervals and gradually increase your time.

2. Hand twirling

Skill Level: Beginner to Intermediate

Description: This exercise works your hands and improves coordination.

How to manage?

1. Hold the hoop vertically in one hand at your side.
2. Spin the hoop and rotate it around your arm, extending your arm.
3. Switch hands and repeat, while trying to maintain a smooth rotation for as long as possible.

3. Around the hoop pass

Skill Level: Intermediate

Description: This full-body workout builds coordination and engages your core, arms and legs.

How to manage?

1. Start with your feet hip-width apart.
2. Hold the hoop in front of you with both hands.
3. Pass the hoop around your body, releasing with one hand and holding it behind you with the other hand.
4. Continue crossing the hoop in a fluid motion while engaging your core to maintain balance.

4. Knee hopping

Skill Level: Advanced

Description: A challenging hula hoop exercise that helps you lose weight from your legs and core.

How to manage?

1. Start with basic waist hopping to gain speed.
2. Gradually lower the hoop from your waist to your knees by increasing the range of motion of your knees by bending slightly.
3. Keep your focus on maintaining the rotation of the hoop around your knees.
4. Use quick back and forth knee movements to keep the hoop spinning.

5. The Vortex

Skill Level: Advanced

Description: This dynamic move involves lifting the hoop above your head and pulling it back down to your waist, engaging your core, shoulders and arms.

How to manage?

1. Start with the hoop going around your waist.
2. As the hoop rotates in front of your body, reach one hand inside the hoop and lift it above your head, continuing the spin.
3. To bring the hoop back down, wait until it is in front of your body again, then guide it back to your waist.

Who should avoid hula hoop exercises for weight loss?

Some people should be careful or avoid doing hula hoop exercises for weight loss:

1. A person with back problems

People with conditions such as herniated discs, lower back pain, or spinal fractures may find that hula hooping exacerbates these problems. The rotational motion required for hula hooping can put extra stress on the spine and surrounding muscles, which can lead to pain or injury.

2. Heart patients

If you have heart disease, you should not do hula hoop exercises without consulting your doctor. Exercise increases the heart rate significantly, which is not good depending on the severity of the heart condition.

Also Read: 5 Expert-Recommended Exercises That Will Boost Your Heart Health

3. Hip problems

Most hula hoop exercises require hip-centric movements, which can lead to more problems for people with pre-existing hip problems. Repetitive motions can aggravate conditions such as hip bursitis, arthritis, or recent hip surgeries.

4. Someone experiencing body pain

If you notice bruises, chest pain, or other severe body pains during or after using a weighted hula hoop, it is recommended to discontinue use immediately. These symptoms may indicate that the exercise is too strenuous or not appropriate for your current fitness level.

Remember, the key to success with hula hoop exercises for weight loss is practice and consistency. Start with short sessions and gradually increase the duration as you become more comfortable with each exercise. With dedication, you will not only improve your hula hooping skills but also see noticeable improvements in your fitness level. Happy Hopping!