Hula Hoop Workouts for Weightloss and Fitness

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hula hoop workout

There are a few hula hoop exercise videos and hula hoop workouts out there on the web and I must say all of them are great in motivating me into picking up my hula hoop for a fun workout. I have put together this super fun 40 minute Hula Hoop Workout that will surely make you sweat!

People ask me all the time, can hula hooping slim your waist? Yes of course it can. By engaging your abdominal muscles during a hula hoop workout you can elevate your fitness level and tone your tummy at the same time.

This is a truly fun workout so grab your hula hoop and go for it! 🙂

Hula hoop fitness video hula hoop weight losss
Have fun and get fit! My hula hoop workout is super fun and an intense workout.

Hula Hoop Workouts to Tone and Improve your Fitness!

1. Angel/Devil Stretch 

This is a fantastic two-part stretch! Start by standing in the center of the hoop with your feet shoulder-width apart. Holding the hoop at three and nine o’clock, lift the hoop up while allowing the back of the hoop to slide up your back. Continue to bring the hoop back and arch your back to feel a nice stretch across your arms shoulders and chest. Take a deep breath. Bring the hoop back down over your head and bend your knees to come into a squat. (This is the “Devil” part of your Angel/Devil stretch…because squats are evil–a necessary, booty-toning evil!)

Benefits: Opens up the shoulders and upper back, warms up and works your quads and glutes.

2. Side Stretch

It’s easy to get into this stretch from the Angel/Devil stretch (above). Start in the “Angel Wings” Position, with the opening of the hoop behind you and the bottom of the hoop resting on your lower back. Your arms will be making a “W” inside the hoop. With your feet slightly wider than shoulder-width apart, lean over to one side, bending at the waist and taking the hoop with you. Go as far to the side as you can without leaning forward. Repeat this stretch on the other side of your body and alternate sides 8 times, using the hoop for resistance and support.

Benefits: Side stretches lengthen the muscles between the ribs and pelvis, limbers your spine, and relaxes muscle tension in your back!

3. Waist Hooping: Forward Stance

Waist hooping may seem like child’s play, but it’s a serious hula hoop workout. Stand tall with one foot in front of the other. Place the hula hoop against your lower back and spin it in the direction that feels comfortable for you. Let it rotate once or twice, and then begin to push forward and backward on a diagonal toward your front foot. Never hooped before? The secret is to push harder and faster than you think you’ll need to! Great Hula Hoop Workouts!

Benefits: Waist hooping burns 400-600 calories an hour

4. Waist Hooping: Side Stance

To target your oblique muscles, stand with your feet shoulder-width apart and bend your knees. As in Forward Stance, you’ll spin the hoop first and move your body second. This time, rock side-to-side. To keep the hoop from dropping, your pushes will need to be fast and furious. This one is a great hula hoop workout for all ages.

Benefits: Side Stance helps to carve that perfect hourglass figure!

 5. Waist Hooping with Pliés

For a killer calorie burn, try combining waist hula hooping in side stance and pliés. Step your feet wide and keep your spine straight as you lower down. To keep the hoop up, you’ll need to shift your weight constantly from side-to-side. Squeeze your inner thighs and press through your heels to stand. Repeat 8 times for 2-3 sets.

Benefits: Pliés further elevate your heart rate while toning inner thighs.

6. Basic Passing

Passing is great way to sculpt your arms and upper back. Hold the hoop in your right hand, palm down. Bring it behind you, and transfer to your left hand, palm down. Your left hand will bring the hoop in front of you, back to your starting position. Continue for 8 counts, and then pass to the left for 8 more. Repeat on each side for 2-3 sets.

Benefits: Passing develops a super sleek upper body

7. Ninja Passes

This hula hoop workout move attacks your side abdominals and inner thighs at the same time. Drop into a low plié, and hold it – your lower body shouldn’t budge. Hold the hoop in your right hand and rotate the torso, bringing the hoop to your lower back on the right side. Return to center, and pass the hoop to your other hand as you twist your upper body to the left. Be sure to keep your legs still, and the hoop close to your torso at all times.

Benefits: Your obliques work to rotate your torso, while the sustained plié forces inner thighs to engage

 8. Lunges with Halo

For a full body hula hoop workout, trying combining a Halo with traditional lunges. Perform 8 lunges with your right foot in front. Then switch hands and feet for 8 reps. Repeat the entire set 2-3 times.

Benefits: Lunges target legs and glutes, while Halo tones the upper body

 9. Squats with Hoop Squeezes

Hoops are great resistance tools. Hold yours overhead between your palms, with hands at 3 and 9 o’clock so your arms form a V shape. Lower into a squat, and then squeeze the hoop between your palms as you stand.

Benefits: Squats tone the bum, while hoop squeezes engage the arms, shoulders, and chest

 10. Basic Isolation

Don’t let the word “basic” fool you, this is a very challenging move so it’s okay if you don’t get it right away! Grip the hoop at 12 o’clock in your right hand, palm up. Pull your hand to the left, all the way down to 6 o’clock, and then bend your elbow up to the sky to continue to 3 o’clock. Now it gets exciting: open your grip and quickly flip your hand up toward the sky to catch the hoop at 12 o’clock, back where you started. The key is to keep your elbow bent, and work entirely from the shoulder joint to keep the hoop in place. (If you’re stumped, check out the video tutorial for this move here.)

This  was posted on by Rebecca Kaye.

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