Hula hoop workouts are the perfect mix of fun and effective exercise. The circular movements not only strengthen your abdominal and core muscles, but also burn tons of calories. Whether as a gentle cardio workout or an intense workout with a weighted hoop, with a hula hoop you can shape your waist, improve your coordination, and get your circulation going. Learn how to take your fitness to the next level with a hula hoop workout!
What are hula hoops?
A hula hoop is a circular hoop, traditionally made of plastic or wood, that is swung around the hips. The hoop's motion is maintained by circular hip movements, which activate the core muscles (especially the abdominal, back, and hip muscles).
Hula hoops were originally used as children's toys, but have now become a popular fitness tool for adults. Regular hula hooping strengthens coordination, endurance, and core strength.
Types of hula hoops
There are different types of hula hoops that can be selected depending on your training goal and fitness level:
1. Classic hula hoops
- Lightweight plastic tires used primarily for children or as recreational equipment.
2. Fitness hula hoop
- Heavier and often covered with foam to protect the hips.
- Suitable for targeted training to strengthen the abdominal and core muscles.
3. Massage tires
- With built-in knobs or waves that exert a massage effect on the abdominal and back muscles when swinging.
- Promotes blood circulation and stimulates fat burning.
4. Tires with weight
- Weigh between 1 and 2.5 kg.
- The additional weight increases the strain on the muscles, resulting in a more intensive workout.
What are the benefits of hula hoops?
- Calorie burn : A hula hoop workout can burn up to 400 calories per hour.
- Body shaping : The circular movements strengthen the muscles in the abdomen, waist and lower back.
- Coordination and balance : Swinging the hoop requires good body control and improves balance.
- Gentle on the joints : Hula hoop training is a gentle and joint-friendly form of exercise.
- Stress reduction : The smooth movements and muscle activation promote the release of endorphins and help with relaxation.
How long should you train with a hula hoop?
- Beginners start with 3 to 5 minutes at a time.
- With increasing practice, the duration can be increased to 10 to 15 minutes per day.
- Advanced users can train for up to 30 minutes per day to maximize fat burning.
Tip for beginners:
- Start with a lighter tire to learn the correct technique.
- Wear tight-fitting clothing to prevent the tire from catching on your clothing.
- Make sure that your hips remain relaxed and that the movements come from the center of your body.
Hula hoops are an effective and fun exercise tool that boosts fat burning, strengthens core muscles, and improves posture. Visible results can be achieved quickly, especially with targeted training using a fitness or massage hoop.
Atletica Workout of the Week: 20 -Min. Hula Hoop Workout
This 20-minute hula hoop workout combines targeted hula hoop training with additional core strengthening exercises. The circular movements not only activate fat burning but also strengthen the abdominal, hip, and back muscles. The workout is suitable for beginners and advanced users and requires only a hula hoop and some space.
Process :
- Warm-up : 3 minutes
- Main part : 4 exercises in a circuit, each 40 seconds of exercise and 20 seconds of rest
- Repeat the circuit 4 times in total
- Cooldown : 2 minutes
Warm-up (3 minutes)
1. Jumping Jacks – 30 seconds
Jump your legs apart and raise your arms above your head. Return to the starting position and repeat the movement.
2. Knee lift run – 30 seconds
Run on the spot and pull your knees as high as possible towards your chest.
3. Lateral lunges with arm circles – 30 seconds
Take a big step to the side, bend your knee, and simultaneously circle your arms forward. Switch sides after 15 seconds.
4. Hip circles without hoop – 30 seconds
Place your feet shoulder-width apart and slowly circle your hips clockwise, then counterclockwise.
5. Shoulder circles – 30 seconds
Place your feet hip-width apart and slowly circle your shoulders backward and forward.
Workout circuit (4 rounds)
1. Hula Hoop Swing – 40 seconds
- Place your feet shoulder-width apart, bend your knees slightly, and begin to swing the hula hoop with circular hip movements.
- Keep your abdominal muscles tense and your movements controlled.
Pause: 20 seconds
2. Hula Hoop Swing with Change of Direction – 40 seconds
- Now start swinging the tire in the opposite direction.
- This challenges the muscles on both sides of the waist and improves coordination.
Pause: 20 seconds
3. Russian Twists with Hula Hoop – 40 seconds
- Sit on the floor and hold the hula hoop with both hands.
- Lift your feet slightly, rotate your upper body and touch the tire alternately on the left and right sides of the floor.
- Make sure to keep your abdominal muscles active.
Pause: 20 seconds
4. Knee raises with hula hoop – 40 seconds
- Swing the hoop around your hips and alternately lift your knees upwards.
- This increases the heart rate and strengthens the abdominal muscles at the same time.
Pause: 20 seconds
Cooldown (2 minutes)
1. Lateral trunk stretch – 30 seconds per side
Place your feet shoulder-width apart, raise your right arm above your head, and tilt your torso to the left. Then switch sides.
2. Hip stretch – 30 seconds
Take a big step forward, bend your front knee, and keep your hips tucked in. Hold the position and switch sides after 15 seconds.
3. Back extension – 30 seconds
Lie on your stomach, place your hands on your chest, and lift your upper body slightly. Hold the tension and slowly return to the starting position.
Tips for more effectiveness:
- Train 3-4 times per week for optimal results.
- Use a heavy hoop (1-2 kg) to increase the intensity.
- Make sure to keep your abdominal muscles active during your workout.
Keep your movements fluid and controlled to avoid injury. This workout activates your entire core muscles, improves posture, and stimulates fat burning. Regular hula hooping will result in a slim waist and a strengthened core.
