Ideas for Planning a Hula-Hoop Exercise Program

Hooping is a fun exercise to burn calories and improve your health. According to a study by the American Council on Exercise, hooping burns approximately seven calories a minute. At the same time, hoop exercise elevates your heart rate into the cardiovascular training zone. The simple, yet challenging, way of spinning a plastic hoop around your body is a great addition to any workout program.

  1. Picking the Right-Sized Hoop

    • Select an adult-sized hoop comes up to or slightly above your navel when you hold it vertically in front of you. Most larger hoops measure between 37 and 45 inches in diameter.

    Basic Spin

    • Before you set up your routine, get the basic waist spin down. Stand in the center of the hoop with one foot in front of the other. Hold onto the hoop with both hands. Rest the hoop against your lower back. Turn your torso and the hoop to one side as if to "wind it up." Quickly toss the hoop in the opposite direction. Move your hips forward and backward to nudge the hoop and keep it spinning.

    Stretch

    • Include a five-minute warm-up in your hoop routine. Do a few minutes of basic waist hooping in each direction at a slow pace to warm your core. Then, use the hoop for flexibility exercises. For example, stand tall and hold the hoop behind you., placing the outside, bottom of the hoop against your lower back. The top of the hoop should be over your head. Position your hands against the insides of the hoop and gently move your torso side to side for one minute. Keep the hoop in the same position and stretch your hips, back and legs with a torso dip. Bend forward from your waist at a slight angle then move the hoop toward your left ankle. Slowly move the hoop toward your right ankle and then return to standing. Complete four circles in each direction. You can also hold the hoop horizontally overhead and gently twist side to side to warm your back. Use the same or similar stretches at the end of your workout to cool down.

    Waist Spinning

    • During your hooping warm up, it's time to do some waist spinning to increase your heart rate and strengthen your core muscles. Practice spinning the hoop in both directions. Increase the speed by moving your hips faster for 30 seconds. Then, slow down the rotation to a comfortable pace. Use the 30-second speed intervals to boost your aerobic conditioning. As you waist hoop, move your arms up and down or side to side instead of holding them in place. For another waist-hooping variety, lean slightly forward and push up with your hips to angle the hoop.

    Off-The-Body Hooping

    • Next in your hoop program are off-the-body hooping exercises. Twirl the hoop horizontally overhead by standing tall with your arms straight up. Place your palms together and twirl the hoop between your thumbs and fingers and over the backs of your hands. Perform an equal duration in each direction. Next, twirl the hoop vertically at your sides by holding the hoop in your right hand. Face your palm forward and rest the hoop between your thumb and fingers. Bend your right elbow slightly and swirl the hoop backward for 30 seconds and then forward for 30 seconds. Do the same with your left hand. Then, move the hoop in front of you and swirl it in circles.

    Around-The-Body Hooping

    • Increase the flair of your hooping workout and hold the hoop in your hands as you spin it around your body. Hold the hoop in front of you and parallel to the ground. Face your palms toward the ground. Let go of the hoop with your right hand and move your left hand and the hoop to your lower back. At the same time, bring your right hand to the right side of your back and pass the hoop to your right hand. Move the hoop to the front and pass the hoop to your left hand. Continue to glide the hoop around you as you pass it from hand to hand. Try to keep the hoop parallel to the ground as if it were a big pizza and you don't want to spill any of the toppings.

    Leg-Hooping

    • Swirling the hoop around your thighs is challenging, but not impossible. From waist hooping, slow down the rotations and let the hoop fall to your thighs. Keep your left leg in place. Stand on the toes of your right foot and quickly move the top of your right leg forward and backward. Your right leg becomes the bounce point for the hoop. If this does not work for you, switch legs and use your left leg as the push point for the hoop.