Use the right-size hoop for your body. Peter McCall, from the American Council on Exercise, says the hoop should be between your waist and chest when it’s resting vertically on the ground.
A weighted hula hoop, ranging from 2-6 pounds, adds to your workout. The smaller and lighter the hoop, the more energy it takes to keep it going.
Benefits of weighted Hula Hooping
- Massages your waistline and internal organs
– Causes a happy, light – hearted mood
– Promotes cardiovascular and respiratory health
– Increases overall fitness level
– Increases blood flow to the brain
– Increases energy
– Improves coordination
– Strengthens torso and leg muscles
– Enhances spinal flexibility
– Portable, travels easily – you can do it anywhere!
Mini Hooping Workout
Try each exercise for 1 minute, gradually increasing speed and time to 3 minute intervals.
Exercise #1: Hold hoop in front of you – vertical to the ground. With feet firmly planted and belly held tight, twist side to side. This warms up the body and prepares the mid-section for hooping! Feet should be hip-width apart or wider, or one foot slightly forward of the other.
Exercise #2: Spin the hula-hoop for 1 minute, then change directions for 1 minute more.
Exercise #3: Hold hoop above your head like a halo. Alternately lift your knees as you pull the hoop down to shoulder level then press it back up as high as you can – squeeze your abs!
Exercise #4: Hoop again for 1 minute – change direction for another minute. Try to spin a little faster this time.
Exercise #5: Place hoop on the floor and stand in the middle. Step-tap outside the hoop and back in – big, strong steps! For a greater challenge,step-hop or jump with feet together in and out of the hoop. Be sure to get your feet up so you don’t trip and stumble on the hoop’s rim.
Caution: You may experience muscle soreness during the first week of hooping or even bruises; this is normal and will soon disappear. Neoprene waist wraps cushion the mid-section, making hooping more comfortable. They are available at most sporting goods stores. You can purchase weighted hula hoops at Dunham’s, Sports-hoop.com or Canyonhoops.com