5 hula hoop exercises for weight loss

Weight loss doesn’t have to be a tiring and boring task. If you want to add some fun to your workout, try these hula hoop exercises for weight loss.

In the quest for fun and effective ways to lose weight, hula hooping emerges as a standout option. This childhood pastime has evolved into a dynamic exercise that not only promises a good time but also delivers tangible fitness results. Hula hooping is celebrated for its ability to burn calories, enhance balance and coordination, and tone core muscles, making it a comprehensive workout 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 primary advantages of hula hooping is its efficiency in burning calories. Depending on the intensity of the workout and the individual’s body weight, one can burn approximately 400 calories per hour by hula hooping. This exercise targets the core muscles, including the abdominals, obliques, and lower back, which helps promote muscle toning and strengthening without the need for heavy equipment.

5 best hula hoop exercises for weight loss

If you want to try this fun workout to shed the extra kilos, try these 5 hula hoop exercises for weight loss:

1. Basic Waist Hooping

Skill level: Beginner

Description: This is the foundational hula hoop exercise where you keep the hoop spinning around your waist.

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How to perform?

1. Stand with your feet shoulder-width apart, one foot slightly in front of the other for balance.
2. Hold the hoop against your back at waist level.
3. Give the hoop a good spin around your waist and start moving your hips in a forward and backward motion (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.

hula hoop exercises
Try hula hoop exercises to lose weight. Image courtesy: Adobe stock

2. Hand Twirling

Skill Level: Beginner to intermediate

Description: This exercise works on your arms and improves coordination.

How to perform?

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

3. Hoop Pass Around

Skill Level: Intermediate

Description: This full-body exercise enhances coordination and engages your core, arms, and legs.

How to perform?

1. Begin by standing with your feet hip-width apart.
2. Hold the hoop in front of you with both hands.
3. Pass the hoop around your body, letting go with one hand and catching it with the other behind your back.
4. Keep passing the hoop around in a fluid motion, engaging your core to maintain balance.

4. Knee Hooping

Skill Level: Advanced

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

How to perform?

1. Start with basic waist hooping to get the momentum.
2. Gradually lower the hoop from your waist to your knees by bending slightly and increasing the movement of your knees.
3. Keep your focus on maintaining the hoop’s rotation around your knees without letting it fall.
4. Use quick knee movements back and forth to keep the hoop spinning.

5. The Vortex

Skill Level: Advanced

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

How to perform?

1. Begin with the hoop spinning around your waist.
2. As the hoop spins to the 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’s in front of your body again, then guide it back to your waist.

Who should avoid hula hoop exercises for weight loss?

Certain individuals should exercise caution or potentially avoid doing hula hoop exercises for weight loss:

1. Someone with back problems

People suffering from conditions such as herniated discs, lower back pain, or spinal fractures may find that hula hooping exacerbates these issues. The rotational motion required for hula hooping can put additional stress on the spine and surrounding muscles, potentially leading to increased pain or injury.

2. Heart patients

If you have a heart condition, you shouldn’t do hula hoop exercises without consulting your doctor. The exercise can increase heart rate significantly, which might not be advisable depending on the severity of the heart condition.

Also Read: 5 expert-recommended exercises that boost your heart health

3. Hip issues

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

Hip joint pain exercises
People with hip problems should avoid hula hoop exercises. Image courtesy: Adobe Stock

4. Someone experiencing body pain

If you notice bruising, chest pain, or other severe body pains during or after using a weighted hula hoop, it’s recommended to halt the use immediately. These symptoms could indicate that the exercise is too strenuous or not suitable for your current fitness level.

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


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