There are countless ways to exercise that can help strengthen your muscles, support weight loss, and boost your energy levels. Popular options like running, yoga, and swimming are go-to choices for many people. But if you’re looking to mix things up, why not grab a hula hoop?
You might not have picked one up since childhood, but hula hooping isn’t just fun—it’s a surprisingly effective workout. It can torch calories, engage your core muscles, and even help shrink belly fat. Below, we’ll explore some ultra-effective hula hoop exercises to target your midsection and get you moving.
Weighted Hula Hooping
Isaac Robertson, a nutritionist, personal fitness trainer, and co-founder of Total Shape, explains that hula hooping is an excellent aerobic exercise that keeps your core engaged throughout the entire workout.
Robertson advises, “If you’re a beginner, opt for a weighted hoop, as it’s easier to control and more effective than a regular one. You’ll burn more calories as you work to keep it spinning. If your goal is to reduce fat around your waist, hula hooping is a fantastic choice! Incorporate it into your daily workout routine, and you’re all set.”
Hula Hoop Standing Twist
Whether you choose a weighted hula hoop or a regular one, Darryl Higgins, founder of Athlete Desk, recommends adding standing twists to your workout routine. Higgins explains, “This is one of the most basic yet effective ways to exercise with a hula hoop. It gives your abs a solid workout as you twist in a standing position.”
How to Do It:
- Hold the hula hoop steady with your hands.
- Keep your legs sturdy, still, and shoulder-width apart.
- Twist your upper body to the right side and hold for 5 to 10 seconds. Then, repeat on the left side.
- As the exercise becomes easier, increase the number of reps and sets to challenge yourself further.
Hula Hoop Russian Twist
Julien Raby, certified fitness trainer, gym owner, and founder of WodReview.com, shares that Russian twists are an excellent core exercise that can be taken up a notch by incorporating a hula hoop. “Russian twists are fantastic for burning calories while strengthening your abs and core. You can increase the workout intensity or add weights to the routine to burn even more calories, which helps manage love handles or muffin tops,” Raby explains.
How to Do It:
- Hold a hula hoop with both hands in front of you. Lean back slightly and lift your legs off the ground.
- In this position, twist your upper body to the right side and hold for 5 to 10 seconds. Then twist to the left side.
- As you get stronger, increase the number of reps and sets to maximize the benefits.
Hula Hoop V-Sit
Higgins also suggests incorporating hula hoop V-sits into your routine to help target belly fat. This floor-based exercise is highly effective for building a strong core. Higgins explains, “It’s a great workout for strengthening your abs and one of the fastest ways to lose weight around your stomach.”
How to Do It:
- Sit on the floor, lean back slightly, and lift your legs off the ground.
- Slowly lower your legs toward the floor without letting them touch, then lift them back up into a V-shaped position.
- As your strength improves, increase the number of reps and sets for a greater challenge.