Hoop Yourself Slim With A Hula-Hoop Workout

Print
Email
|

by Wendie Marlais of Pilates by Marlais

azfamily.com

Posted on February 24, 2014 at 6:30 AM

Updated Monday, Feb 24 at 1:33 PM

Think hula hoops are toys? They could change your life. 
You may not have touched one since you were ten, but the humble hula hoop is a bona fide piece of workout equipment that can tone your thighs, abdominals, gluteals, and arms. And it’s just as much fun as you remember.

~ Grace Slick, Kelly Osbourne, Michelle Obama and Catherine Zeta Jones credit hula hooping for their fantastic figures ~

The Basics

  • Hoop size and weight is important.  Most adults need a hoop that weighs about 2-4 pounds and the diameter is based on your size.  Generally the taller you are the bigger the hoop. 
  • First hold the hoop around your waist and make a full rotation with your body to make sure you have room around you.
  • The basic forward stance is with one leg forward and the legs bend with the rotations
  • The side stance is with both feet parallel about a foot apart.
  • Posture is important: chest up, neck long, pelvis tucked in
  • Getting the hula hoop in flight - just hold it around your waist and fling it horizontally and level like a Frisbee without moving.  Keep it twirling for more than a few rotations is going to take some practice.
  • Right-handed people generally hoop in an anti-clockwise direction, however, learning to hoop in both directions will get you better-looking abs, because you will then be working the muscles on both sides of your body.
  • Establish a rhythm with equal momentum front and back to even out the hoop.
  • When hooping from the waist down, keep the upper body still and relaxed.
  • If the hoop starts to fall, bend your knees (keeping them horizontal) and emphasize a forward thrust with the hips to bring the hoop back up.
  • Start with the basic moves until you feel comfortable, then step up to more advanced ones.  Do any combination of moves for 30 minutes (you’ll burn 150 to 250 calories per workout) three times a week for four weeks and you’ll lose 3 to 6 inches all over your body.


Add Variety

  • Halos – spinning the hoop over the head with your hands.
  • Walking forward, back and sideways while hooping.
  • Turning – turn your body in the same direction of the hoop and then try turning your body in the opposite direction of the hoop.
  • The secret is lots of practice and the right equipment - the larger and heavier the hoop, the easier it is to control and the more it’ll help you tone up.

 

Print
Email
|