Do you know the hula hoop from your childhood? We show you how you can learn hula hoop and have the best exercises.
I still know the hula hoop from kindergarten. If someone had told me back then that I would start learning the hula hoop again later, I probably would have laughed. :)
Well, at that time I didn't know what an effective training tool the hula hoop is.
Tighter tummy guaranteed - especially with regular abdominal circles.
For over 20 years, the tire has stood in the basement in the corner. Recently I have rediscovered him and immediately unpacked.
Now I will show you not only the best exercises, but especially how to learn hula hoop.
I have developed a very efficient method that helps even those who are not so skilled :). I myself am not a coordination talent, but I have tested it. Here you can find my Hula Hoop experience.
Table of contents
Why should I learn Hula Hoop?
Training with the hula hoop is a real all-rounder. Our trainer and sports scientist Werner knows: "The torso muscles are strengthened by the hula hoop. The coordination ability is also improved. Training with the hoop promotes correct posture..."
But that's not all, because hula hooping can do much more:
- You improve endurance and fitness.
- Your tissues get more blood flow and can become firmer.
- You improve your sense of balance.
- Prevent neck and back pain.
- You train abdomen, legs, buttocks and arms at the same time.
- For us women especially interesting: with hula hooping you strengthen the pelvic floor. Therefore, the hoop is often recommended after pregnancy.
- You massage the internal digestive organs. This stimulates digestion.
Hula hoop training is fun and good for the body. It also arouses motivation and ambition - after all, we want to keep the hoop circling around the body for as long as possible and create as many "spins" as possible.
In addition, hula hoops are small, easy to transport and inexpensive to purchase.
Which hoop should I buy to learn hula hoop?
Before you start learning how to hula hoop, you need the right hoop. Due to the large selection, it is not so easy to find it. We give you a few tips on how to choose the right hoop.
Yes, hula hoops can differ in terms of weight, size and material. But at least they have one thing in common, they are all round. :)
The optimal size of the hula hoop
There is a rough rule on how to choose the right size of your hula hoop.
The hoop should reach from the floor to about your hip or abdomen while standing.
Of course, you can choose the size you feel most comfortable with.
Another tip is that the hoop is larger and heavier when learning hula hoop. For adult beginners, a hoop with a diameter of 100 cm and a thickness of 2.5 cm is ideal.
That's what a hula hoop with pimples really does!
Different types of tires
The "heavy" hula hoops are used, for example, in the field of fitness, but are also popular with beginners for their first attempts.
For dances and choreographies are rather light hula hoops suitable. However, these are also suitable for doing small tricks with them.
These tires are usually 90 cm in diameter and 2 cm thick.
But of course there are also the small hula hoops from the toy store, but these are intended for children.
Circling with these tires is much harder because the tires are just too light.
There are tires with knobs or even tires filled with sand. The manufacturers always come up with something new.
Totally in trend are straight models, which you can adjust in size. Thanks to wave design on the inside of the ring will accelerate the burning of calories and massage the waist.
Because it's weighted, the exercises aren't as easy, but you'll burn more calories with each swing than with a traditional hoop.
You can choose from two colors and send it back for 30 days if you do not like it after all. However, the many positive reviews on Amazon speak for themselves.
Tips for beginners: What you need to pay attention to as a hula hoop beginner
For your first attempts at hula hooping, it's best to use a beginner's hula hoop with no filling such as water, sand or the like.
Your clothes should be as close to your body as possible, so you can swing your hips undisturbed. And of course you also need plenty of space.
To increase your motivation you can also turn up the music loud.
Hula Hoop Starting Position
You must have been curious and tried it, right? Did the tire land right on the ground? Then you probably did something wrong with the basic posture.
Beginners must always learn the basic posture first before venturing into hula hoop exercises.
- Stand about hip-width, bending the knees very slightly. You can place your feet side by side or slightly staggered in crotch position. For beginners, the step position is usually easier.
- Tilt the pelvis slightly forward.
- Tighten the abdomen. You need to keep this tension during the workout.
- Make sure your posture is straight - no hunched back and no hollow back.
The first hula hoop spin
The best way to check your basic posture is in front of a mirror. Only when it's right do you start your first turns. By the way, one complete turn is called a "spin". Right-handers usually prefer to spin to the left and left-handers to the right. Just try it out is the motto. Whatever feels better to you, you stick with it until you have a routine.
- Hold the hoop in with your hands. Give it a swing and let it go.
- To keep the hula hoop up, move the pelvis from front to back. Circular movements are not necessary - they only ensure that the Tire guaranteed to fall off.
The different forms of hula hooping
The Hula Hoopen is a full body and endurance training. Super is that Hula Hoopen for the heart, circulation, coordination and of course problem areas such as the abdomen, legs and buttocks are tightened. Through the movement, the fat burning is boosted.
You can get closer to your dream figure with the hula hoop and it's also really fun. You can use it for example in modern dance, yoga etc.
Learn Hula Hoop Video Tip
Here you will find a video on how to best make the hula hoop spin:
Hula Hoop exercises as a beginner
The most important thing now is to learn how to keep the tire on your body. Don't be discouraged by the first few stumbles. The more you practice, the more fun you will have learning hula hoop. You will soon notice that the time you can hold the hula hoop on your body increases greatly.
By the way, even if the tire threatens to fall down, you can maneuver it back onto your hips by kneeling down in time.
Advanced Hula Hoop
If you've already mastered the hula hoop, you can specialize your hooping. The tempo of your hip and abdominal movements can be adjusted to change the speed. You can rotate on the hoop between turns, but you can also rotate vertically on your body.
Steer the hula hoop towards the neck by increasing the thrusts. When you need to move your hula hoop back towards your waist, simply change your posture and rhythm again.
11 great exercises with the hula hoop
We have 11 exercises that you can try even if you are a beginner in learning hula hoop.
1. hula hoop for a great waistline
The normal circling with the hula hoop is super for a nice waist. If you need a little longer to master the exercise: Don't despair, eventually it will work. :)
In the beginning, you should stick to this exercise. If you succeed without any problems, you can do many other exercises.
If you want an even better effect, stretch the left arm upward and stretch the right arm horizontally away from the body.
Bend your head a little to the right. After a few minutes, switch arms. However, you should not take a break.
Count how many swings you manage. So you can increase the next time :)
That's why you should stretch your hips!
2. great buttocks and toned thighs
If you want toned thighs and a great butt, the hula hoop can help you with that too.
For this exercise you stand upright and step forward with your right leg. You bend it slightly. The left leg should be tense and stretched backwards.
Let the hoop circle around your hips and stretch your arms upwards.
Take the 30 Day Hula Hoop Challenge!
Your thigh muscles will thank you :)
3. beautiful belly with hula hoop exercises
There are also great exercises for the abdomen with the hula hoop. For this exercise you lie on your back.
Bend your legs and place the hoop under your slightly raised head.
You now begin to very slightly lift the shoulders and the upper part of the back.
You do not pull on the tire. Stay in this position for about 5 seconds and then return to the starting position.
Do 3 rounds of 10 repetitions each. After each series, take a break for ten seconds.
How to get rid of your belly fat without dieting!
4. hula hoop for a great cleavage
For this exercise, stand up straight with your feet a hundred feet apart. Tighten your abdomen, buttocks and thighs.
Hold the hula hoop in front of one chest. Now try to squeeze the hoop so that it forms an oval circle.
Hold the tension for about ten seconds and then return to the starting position.
It is best to repeat the exercise ten times. This will train your arms, back and chest.
This exercise is even more effective with a Pilates ring!
5. a super exercise for the back
This exercise is great if you want to learn Hula Hooop. If you want to strengthen your back, stand up straight. Just put your legs hip-width apart.
Take the tire in both hands and lift it above your head. Tighten your abdomen and also your back slightly.
Always keep the tire in the same position. Hold the tension for about 5 seconds and then return to the starting position.
Then repeat the exercises. Do a total of ten repetitions.
6. stretching with the hula hoop
This exercise is great for stretching. You bend your front leg, the back leg you stretch out gradually.
Rest your hands on the upright hoop. You will see the exercise is really great and trains your butt and legs at the same time :)
These simple stretching exercises should be mastered by everyone!
7. hula hoop gyrate on arm
This exercise targets your arms. Stand upright and stretch out one hand.
Then try to make the hula hoop circle on your arm. How many times can you do it?
8th exercise with advanced hula hoop
In this exercise, you stand on the balls of your feet and try to make the hula hoop circle around your middle.
You need good coordination for this. If it doesn't work out so well right away, don't be discouraged. It will get better and better with time.
Legs, buttocks, abdomen and arms are trained with only one exercise :)
9. back stretching with the hoop
This exercise is great if you want to stretch your back. Stand hip-width apart. Your legs are straight. Stretch your hands straight out and place them on the tire.
These stretching exercises help with back pain!
10. stretching the trunk muscles
Stand hip-width apart with your legs straight. Your back remains straight.
You sort of slip through the hoop and hold onto the left and right sides of the hoop.
Your arms are bent. In this position you can turn to the left as well as to the right and stretch your core muscles.
11. hula hoop with foot
How does it work? You put your foot through the hoop and try to make the hoop swing. Circle your ankle for this :)
Our conclusion
My hula hoop experience has shown that you need to invest a little time back into hula hooping to make it work like it did when you were a kid.
After practicing a few times, you'll be right back into hula hooping and you'll see that you enjoy it. Just don't get discouraged if it doesn't go smoothly right from the start.
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