Move over dumbbells and jump ropes; there's a new exercising tool in town, and that's the hula hoop! Just the thought of having to exercise can be exhausting, making us not want to do it at all, and we sometimes forget that exercising doesn't have to be difficult—it can be fun. This underrated and beloved toy does not just bring back fond childhood memories but can keep you in shape! Here are five fun exercises you can do with the hula hoop.
Note: Before doing any type of physical activity, stretch first. A warm-up idea is to put the hula hoop around yourself and, holding both sides, twist back and forth.
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Basic hula hooping is the best exercise to start with if you are new to hula hooping. Begin by bringing the hula hoop over your head and aligning it with your hips, allowing the back of the hoop to touch your back. Once the hoop is in a steady position, swing it in one direction (left or right) and keep the swinging motion by moving your hips.
This exercise aims to build stamina by seeing how long you can hula hoop. The more often you hula hoop, the better you will be at keeping it up for long periods. However, if it's your first time hula hooping, try to keep the hoop going for at least 5 mins.
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2. Balance the Fun: Knee Raises
Another fun exercise you can do with a hula hoop is called knee raises. Start by stepping inside your hoop, and with both hands on opposite sides, grab the hoop and station it around your hips, just like in the first exercise. While maintaining your balance, bring your knees up one at a time and touch the tip of the Hula Hoop.
Repeat this exercise 20 times (10 knee raises for each knee). This is a great exercise for building your lower body strength and core muscles.
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3. Introducing a New Form: Pencil Hula Hooping
Pencil hula hooping is just like regular hula hooping but with a different form. Align the hula hoop at your hips and create that same swinging motion in the first exercise. Practice keeping the hula hoop in a constant swinging motion.
Once you get the swinging motion going, raise both arms around your head with your palms touching each other, creating a “pencil” form. You can also do this exercise with your arms extended in front of you, on the side of you, or whatever feels comfortable to you.
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4. Keeping Rhythm: Hula Hoop Squats
Hula hoop squats are another great stationary exercise that uses the same muscles as knee raises but in a different way. Start by picking up your hula hoop with both hands on opposite ends. While still holding the hoop, bend your knees in a squatting motion. Repeat this 10 times and reap the benefits later!
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5. Final Step: Hula Hoop Pliés
It's time to live out your ballerina dreams! For hula hoop pliés, the hoop will be acting as your bar. Just like regular pliés, hold the top of your hula hoop with both hands, bend your knees down, and come back up.
The best thing about hula hoop pliés is that you can do this exercise with the hoop in front of you or on the side of you. Please note: Hula hoop pliés are intended to be done on thicker or weighted hula hoops; smaller or thinner hula hoops will not be supportive.
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Congratulations! You’ve completed your first workout round with the hula hoop! As seen through these five workouts, a hula hoop is a versatile tool, meaning there are so many ways to exercise with it.
It is perfect for practicing endurance, balance, and core muscle strengthening. Keep up the good work, and keep on hoopin'!