A new twist on an old toy is now the Hollywood fitness and weight-loss craze that is a favorite of many, many celebrities, including Beyonce and First Lady Michelle Obama. It tones just about every part of your body, including the core, arms, legs, and butt.
Oh…and it also lets you have the kind of fun you haven't had since you were a kid.
People who use a hula hoop (yes, a hula hoop) regularly have seen impressive pounds lost and waistline inches reduced.
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The creators of a popular hula hoop exercise, Hoopnotica, say, "It is cardio and strength training because you're using all of your core muscles. You tighten up the sides of your body and you tighten up your center or your hips or your legs."
Hooping burns about 420 calories per hour, which is about the same as a 45-minute run. But this also strengthens your core muscles at the same time. Does anyone want a flat tummy? YES!
READ: Secrets To A Strong Core
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The abdominals are the most difficult muscle groups to train, but they are also very important. The stronger the abdominals the more stable the back and overall physique.
Strong abdominals contribute to “core strength”; this is the ability of the abs and back to correctly support your spine. The only way to achieve this is with that dirty word: exercise.
The best core exercises may surprise you. It’s not enough to just do ab crunches and sit-ups. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most people think of the core as a nice six-pack, or strong, toned abs, but the truth is that the abdominal muscles are a very small part of the core.
1. The Forward Stance:
Stand inside the hoop with your right foot forward, holding the hoop against your lower back. Keeping your pelvis tucked, shoulders squared, and chest lifted, bend your knees slightly and give the hoop a good counterclockwise spin around your waist, making sure it's level and try to keep it spinning for a full TWO minutes (If this feels awkward, try putting your left foot forward and spinning the hoop clockwise.)
2. The Orbit
Stand with your feet together and hold the hoop straight out in front of your body. Get the hoop in motion so that it’s rotating around your hand (move your arm up and down slightly to maintain the momentum). Slowly raise your arm above your head, keeping the hoop moving—it should roll over your thumb and into your palm. Do this for one minute, then return to start. Repeat with the other arm.
3. The Hourglass Hoop
This move is poised to help you get an hourglass figure. Start hula hooping and stretch your arms out on both sides of your body, like you're making the letter "T." Keep your hands up the entire time while tightening your stomach muscles. Do this for three sets of two minutes at a time with a 15-second break in between. You'll feel your belly sore after this workout!
4. The Prayer Halo
Begin spinning the hoop on your arm above your head. As the hoop moves around your right hand, raise your left hand and bring your palms together, as if praying. At this point, the contact points with the hoop will become the edges of your hands (by your pinkies and by your pointers). Be sure to keep both thumbs extended. Do this for one minute at a time with a 10-second break in between. As you get comfortable and want more of a challenge, add lunges or squats, try balancing on one foot, or just dance!
5. The Walking Hoop
Begin hooping in forwarding Stance. Once the hoop is spinning parallel to the ground, take a small step forward each time you push against the hoop with the front of your hip. (The hoop will hit on alternating sides as you walk.) Once you feel comfortable, try walking faster. You can also walk backward (pushing against the hoop with your lower back) and take side steps (beginning in Side Stance and pushing with the sides of your waist).
