Sitting in front of the computer for hours in the office and relaxing on the couch after work - this is what everyday life looks like for many of us and the lack of exercise leads to a number of illnesses, such as heartburn and obesity. And for a strenuous oneTabata Trainingor we often simply don't have the time to go to the gym. Therefore, more and more people are looking for alternatives to training effectively outdoors or at home. In order to achieve success and for sport to become an integral part of our lives, it is important to find an activity that we enjoy. What haven't you done since you were a kid that's become increasingly popular in the fitness world in recent years? The answer is to rotate hula hoops around your hips. Who would have thought? Hula Hoop Fitness tones the stomach, stimulates fat burning, improves our balance and has a positive effect on our cardiovascular system. And? Curious? Then read on – you can only find detailed instructions and the best exercises for a slim waist with us!
If you think hula hooping is just for kids, think again. This simple device can increase the fun factor in your fitness routine while providing you with an excellent full-body workout. Comfortable clothes, some space, 30 minutes of time and of course a hula hoop - that's all you need and you're ready to go! It doesn't matter if you're 5 or 50 years old - Hula Hoop Fitness is always fun and an excellent mood booster! Countless fitness influencers and celebrities, including Beyoncé, Michelle Obama and even basketball legend Shaquille O'Neill, have rediscovered the trend and swear by its quick results. After all, we all know Beyoncé's toned stomach and great figure, right?
Hula Hoop Fitness offers numerous benefits for our health
The hula hoop became known worldwide in the late 1950s when the American toy manufacturer “Wham-O” introduced itas a children's toybrought to market. The name comes from the Hawaiian dance “Hula” and the English word for hoop “Hoop”. However, over time, people learned that hula hooping is also perfect for losing weight.
- Cheap and portable –Crowded gyms, fitness classes or boring cardio machines aren't for you? Then you are in good hands with hula hoop training. Whether you're out in the park or in front of the TV watching your favorite series, it's the ultimate device for you20 minute workout at home! And the best part? Depending on the brand, a tire like this only costs between 10 and 30 euros. How can you not love him?
- Lose weight with hula hoop –Burning calories while having a great time – doesn’t that sound fantastic? But it's actually true - hula hoop fitness not only gives us a toned stomach, but also stimulates fat burning and increases our heart rate! According to a study conducted by the American Council of Exercise, calorie consumption is between 400 and 800 calories per hour, depending on intensity and fitness level.
- Strengthens the core muscles –Hula hooping is one of the best back pain exercises that strengthens core muscles and improves our balance. This is particularly beneficial for people who have an office job. The continuous forward and backward movement relieves tension in the lower back and improves the flexibility of the spine.
- Full body workout –In addition to the stomach and back, a hula hoop workout also stresses the lower body. In order to keep the tire up for as long as possible, the legs, buttocks and thighs are really stimulated and made to burn.
- reduce stress –Letting the tire circle around your hips while listening to music, for example, has a relaxing and calming effect. During training, the body is flooded with plenty of endorphins, which clears your head and reduces stress.
- Family Oriented Activity –Between work, school, sports, being a parent, and everything else that comes with it, we often don't have time to exercise. But this is exactly where Hula Hoop Fitness can intervene. Organize a little competition with your family to see who can keep the hoop around their waist the longest. Here's how you can kill two birds with one stone - get fit while spending time with your kids!
Find the right hula hoop
To get the most out of your training and make it fun, the right hula hoop is extremely important. There are now countless models on the market with different weights, sizes and made of different materials. It may sound contradictory, but the lighter the weight, the harder it is to rotate the tire. A hula hoop between 1 and 2 kg is ideal for learning the basic movements and the correct technique and is therefore ideal for beginners. To determine the right size, we have a little trick for you: place the hoop on the floor in front of you and if it lies between your pubic bone and your belly button, then the size is exactly right.
And it's that easy to learn how to hula hoop
Just like with any other sport, the same applies to hula hoop fitness: practice makes perfect! If you haven't played with it since childhood, you might have a little difficulty with it at first. If it doesn't work perfectly the first time and it takes you a little longer to master the movement, don't despair. With regular practice it will work very quickly, I promise! And this is how hula hooping works:
- Place your legs slightly wider than hip-width and hold the hula hoop at the height of your lower back.
- If you want, you can step one foot forward.
- Then give the tire a little momentum and move your hips back and forth or side to side.
- So that your arms don't get in the way during the exercise, we recommend that you hold them up at a slight angle.
- Make sure your legs are slightly bent and your back is straight.
- As soon as the tire slips down, bend your knees slightly to help it rise again. To increase the difficulty of hula hoop training, you could raise the front leg so that you are only standing on one leg.
You should include these exercises in your training routine
A hula hoop workout is actually much more than just rotating the hoop around your hips. Whether for oneTrizeps Trainingto tone your stomach or relieve back pain - the choice of exercises is more varied than you think!
- Triceps extension –Just because you don't have dumbbells at home doesn't mean you can't tone your arms. Hold the hula hoop behind your head with your arms outstretched. Look forward and keep your back straight. Now lower the hula hoop backwards by bending your elbows slightly and returning to the starting position. Do 3 sets of 15 reps each.
- Sit-ups and crunches for a toned stomach –We all know that abdominal exercises aren't particularly fun. But with the Hula Hoop that can change quickly! Lie on your back with your legs bent and place the hoop under your head, slightly raised. Then lift your back and shoulders off the floor and hold the position for about 10 seconds. Return to the starting position and do a total of 3 sets of 10 reps. It becomes even more strenuous if you place your feet on the other end of the hoop and raise your arms and legs outstretched at the same time.
- Russian Twistis one of the best exercises to add to your hula hoop workout to activate the obliques. Sit on the floor and lift your legs slightly. Hold the tire firmly with both hands and turn first to the left and then to the right. When doing this, make sure your back stays straight.
- Hula hoop fitness for the back –If you often struggle with back pain, then you should definitelyStretching exercises for backinclude in your training routine. The following movement is ideal for relieving tension in the back area. Stand with your feet hip-width apart and hold the hoop about 1 meter away from you. Lean on it, keeping your back straight, and roll the tire from side to side.
