How to Exercise with Weighted Hula Hoops

Exercising with weighted hula hoops is not an overly difficult process. While the basics of the hula hoop are fairly simple, it can be a difficult task to master. Mastering weighted hula hoops, however, can be extremely beneficial to your health. As you improve your skills, you can try more challenging exercises or work other parts of your body.

The Basic Weighted Hula Hoop Exercise

With the weighted hula hoop around you and pressed against your back, start to move your body back and forth. This should get the hula hoop spinning around you. Try not to move side to side or rotate; this can keep the hula hoop from spinning and you won’t get your workout. Once you get the hula hoop going, just keep it spinning for as long as you can. That’s it!

Different Types of Weighted Hula Hoops

You can perform slightly different exercise routines depending on the type of weighted hula hoops you use. If you want to perform a shorter, but more intense workout, go with smaller weighted hula hoops. These hoops require a faster burst of energy from you to keep them going. However, if you’re looking for an endurance exercise with your weighted hula hoops, go with a larger hoop. These larger hoops are easier to control and can be kept up with little effort. You can do a much longer, less intense workout with a larger hoop.

Hula Hooping with More than One Hoop

For a more challenging workout, that will help improve your balance and coordination even more than the basic exercise, wrap two or more weighted hula hoops around you and spin them all at the same time. This more advanced weighted hula hoops exercise can be quite tricky to master at first, but gives you a better workout than just using one.

Tone Your Arms and Legs

The basic exercise tones your core muscles: glutes, thighs, hips and abdomen. However, these are not the only muscles that you can workout using weighted hula hoops. By placing weighted hula hoops around your arm, you can flap your arm to twirl the hula hoop around it. For a more challenging exercise, you can try weighted hula hoops on each arm.

In addition, you can work your legs by twirling weighted hula hoops around them. This is done best while lying on your back with your leg in the air. To make an additional challenge in this exercise, try to transfer the weighted hula hoops back and forth between your legs as they’re still spinning.

Other Weighted Hula Hoop Exercises

In addition to the above exercises, you can be a little creative. Try working your arms while doing the basic exercise by punching in the air. Or for a truly challenging exercise, you can dance while twirling the hula hoop around your body. Put on some music and rotate those hips!


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