How to Hula Hoop? Ultimate Tutorial for Beginners 2023

Speaking of hula hoops, it is almost a household name.

Many people have memories of hula hoops, and these memories are often accompanied by laughter and fun.

In childhood, the hula hoop is more of a toy, and children enjoy the hula hoop’s happiness while playing.

In the minds of adults, the hula hoop is the simplest and most convenient “weight loss tool”. When many people find that their waist and abdomen are fatter, they think, “Well, maybe I should learn how to hula hoop.”

Maybe you didn’t master how to hula hoop when you were young, but it is still a wise decision to learn how to hula hoop from now on! 

When you are proficient in how to hula hoop, you may fall in love with this magic hula hoop.

Although hula hoops are almost rarely seen around now, there was a wave of craze for thin waist by spinning hula hoops.

With the improvement of people’s requirements for fitness, exercise items are becoming more and more critical. Today we will discuss how to hula hoop.

1. Is the hula hoop good exercise? Can it help you lose weight?

On this issue, many opinions are not consistent.

Some people say that they have been spinning the hula hoop for a month or two. They have lost a lot of weight, and their waists have become thinner, and they have become more energetic.

However, some people say that they have been spinning for 30 minutes every day, and after more than a month, they have not seen any weight loss, and their waist circumference has not been reduced. Why is this?

This is because body fat is usually distributed under the skin and around the internal organs. In specific parts, abdominal fat usually has the highest fat storage, followed by buttocks, legs, chest, back, etc. Also, fat loss reduces the whole body together, but it will also show differences according to different genes. 

The process of hoarding fat is also different, so it is divided according to the body shape of other obese people, such as pear-shaped body and apple-shaped body.

But fat loss is always the whole body fat loss, but some parts lose weight faster, and some parts lose weight slowly.

Spinning the hula hoop is just one type of aerobic exercise. You can lose weight only because your calorie intake is less than the calorie expended by your body, which has reached a negative calorie value so that you can continue to lose fat and lose weight.

Therefore, if a person only relies on spinning the hula hoop but never controls her diet, her weight loss results may not be ideal. Then she may have doubts: Is the hula hoop a good exercise? Because we all know that the calorie reduction brought about by diet control is very considerable, while the calories consumed by exercise to lose weight are minimal.

No matter what exercise you do, as long as you want to achieve better weight loss, controlling your diet should be the priority.

This is why we can see that many people can spin their hula hoop waist circumference and become thinner. Still, some people can’t achieve the same effect, because everyone has different efforts in eating and drinking.

So, is hula hoop a good exercise? Yes, it is indeed a good exercise, but it is related to the weight of the hula hoop, the frequency of exercises, and diet control.

2. Benefits of Hula Hoop

Benefits of hula hoop #1 – Burn Calories

When you are trying to lose weight, reducing calories is one of the main ways.

In terms of calorie burning, hula hoops are comparable to other aerobic dance activities, such as salsa dancing, swing dancing, and belly dancing.

According to related reports, in 30 minutes of hula hoop training, women can burn an average of 165 calories, while men can burn 200 calories.

Benefits of hula hoop #2 – Fat Reduction in Specific Parts of Body

When you want to lose weight, you may often just be dissatisfied with certain parts of your body, such as the waist, arms, thighs, etc. And spinning the hula hoop can burn fat well, especially the fat in the abdomen, waist, and buttocks.

According to a 2015 study in the United States, this study evaluated 13 women’s hula hoop heavier program within 6 weeks and found that these women’s waist circumference decreased by an average of 3.4 cm, and their hip circumference decreased by an average of 1.4 cm.

Rotating the hula hoop can burn fat in some specific parts of the body, especially the fat in the abdomen, waist, and buttocks, conducive to reducing the waist and hip circumference.

Benefits of hula hoop #3 – Enhance Cardiovascular Health

Practicing hula hoop is a full-body aerobic exercise.

Aerobic exercise can exercise the heart and lungs and improve the flow of oxygen throughout the body. At the same time, it can also reduce the risk of heart disease and diabetes, increase cholesterol levels, improve brain function, and even reduce stress.

When you exercise with a hula hoop, your heart rate will increase, blood flow will improve, and heart health gets enhanced.

Practicing hula hoop is a full-body aerobic exercise, which is good for enhancing cardiovascular health.

Benefits of hula hoop #4 – Strengthen Core Muscles

When spinning the hula hoop, to keep the hula hoop rotating at the waist, you need to control the entire core muscles. It would help if you had strong core muscles and good hip mobility.

The correct use of hula hoop and regular exercises are an excellent way to train the abdominal muscles, gluteal muscles, and oblique muscles.

Benefits of hula hoop #5 – Improve Balance

According to the American Sports Council, any physical activity that requires posture and stability based on support, such as hula hoops, can help maintain and improve balance.

Maintaining a good balance can better control the body’s movement. It also helps to improve posture and facilitates other exercises in the correct form.

Practicing hula hoop requires the body to maintain stability while controlling the rotation, improving the body’s balance ability.

Benefits of hula hoop #6 – Economical, Portable, and Easy to Store

Learning how to hula hoop is a very affordable exercise. Because the price of hula hoops is low. The cost of a classic hula hoop is generally less than $50, and the cost of a hula hoop with special features does not exceed $100, depending on the brand. Compared with hundreds of other fitness tools, the hula hoop is cheap!

The hula hoop is very convenient to store. When not in use, you can lean against the wall and plug it behind the door. It does not take up any space.

Moreover, the modern hula hoop has developed a detachable version, disassembling a hula hoop into several pieces. This detachable hula hoop is also very convenient to assemble, not only better for storage but also conducive to carry around and turn it around anytime and anywhere during business trips and travel.

The above are the six benefits of hula hoop after an overview! The benefits of hula hoop can provide you with a specific basis for evaluating this simple fitness equipment.

3. Learn how to prepare for hula hoop

Before you start learning how to hula hoop, you need to do some simple preparations. This will help you achieve better success.

1) Choose the right clothes

Please try to choose clothes that are soft and elastic. Tight-fitting clothes will help you increase your flexibility. Because when learning how to hula hoop, too loose clothes will hinder the movement of the hula hoop. It’s not a wise decision to practice wearing loose clothing until you have mastered how to hula hoop.

You can choose yoga pants, bicycle shorts, and suitable sports tops. Get the Compression yoga pants at Amazon is a good choice.

2) Choose the right hula hoop? This is very important for how to hula hoop

Before learning how to hula hoop, it is essential to choose a hula hoop that suits you.

• How to choose the right size of the hula hoop?

The success of the exercise has a lot to do with the size of the chosen hula hoop.

Stand the hula hoop vertically on the ground, the height of the hula hoop near the belly button.

The larger the diameter of the hula hoop, the easier it is to learn. For beginners, try to use a larger hula hoop, which can make you spin more slowly.

The diameter of an adult’s hula hoop is between 90-100 cm.

• How to choose the correct weight of the hula hoop?

It would help if you chose the hula hoop with the most suitable weight according to your situation.

Although a heavier hula hoop can increase muscle tone and has a better fat removal effect, do not choose a hula hoop that is too heavy for a beginner.

Generally, the weight chosen by adults is about 500 grams, preferably no more than 900 grams.

A hula hoop of about 500 grams can give the body time to build muscle memory and endurance, thereby significantly reducing the chance of bruising and soreness.

When you practice to a certain level, and your core muscles are stronger, you can consider switching to a heavier hula hoop, but you must proceed gradually.

You don’t have a hula hoop yet? Click here to buy the most popular hula hoops on Amazon.

Besides, some innovative hula hoops are currently at Amazon, such as this Smart Hula Hoop that never falls on the waist. This greatly reduces the difficulty of learning how to hula hoop to focus on exercise to lose weight. Any beginner can master it quickly, and you can do other things while exercising. Since it is designed like a track, it turns very smoothly.

With this necessary equipment, you will be more confident to learn how to hula hoop.

4. Precautions Before Learning How to Hula Hoop

Before learning how to hula hoop, please pay attention to the following things, which will help you get twice the result with half the effort.

• Rotate slowly and at a constant speed

Do not do hula hoop exercise too fast. It will increase the burden on the waist muscles. There is a risk of muscle strain and acute intestinal volvulus. Spinning the hula hoop too quickly is not as effective as spinning the abdomen at a constant speed.

• The hula hoop should not be too heavy

The heavier the hula hoop, the more significant the impact. When you think that “the whole body is sore and the exercise is effective”, you may have suffered “internal injury”. 

• Maintain reasonable exercise time

In terms of time, each time you do a hula hoop thin waist exercise should not exceed 20 minutes. If you exercise for too long one time, it may make the fatigued athlete unable to maintain the correct posture, leading to injury.

We recommend exercising several times a day, and the total daily exercise time should not exceed one and a half hours.

• Be persistent

Only if you can keep doing exercise every day can you achieve the perfect waist curve. If you go crazy with the hula hoop for two or three hours today, but you are lazy and don’t exercise tomorrow. No matter how good the exercises are, there will be no effect. Being patient will help you better learn how to hula hoop.

• Avoid the menstrual period

In the middle and late stages of menstruation, luteal cysts may appear on the periphery of the ovaries. Because the cysts are fragile, if the abdomen is squeezed vigorously, the cysts will rupture, and the accompanying internal bleeding may be fatal.

• If you have particular physical problems, please practice carefully

People with low back problems, or people who are getting older, suffering from osteoporosis, and those with high blood pressure or heart disease, choose this exercise carefully. If you have a back injury, chronic back pain, or chronic illness, please consult a doctor or physical therapist before trying a hula hoop to ensure safety.

5. How to practice hula hoop？

Hula hoop exercise is an excellent aerobic exercise. To get the benefits of hula hoop exercise, please learn the correct practice method and proper posture.

How to perform hula hoop exercise correctly, please make sure to follow the following principles and steps:

1) Start with a shorter period of exercise.

Start with a shorter period of exercise and plan two to three 10-minute exercises every day.

Spinning the hula hoop with the waist for a long time makes it easy to wear the waist. The waist will hurt more and more, so at the beginning, everyone should control the time.

With the improvement of physical condition, the improvement of various abilities can gradually increase the time of each exercise.

2) The correct posture helps you learn how to hula hoop better.

• Make sure that you place your feet correctly. The distance between your feet is a little wider than the shoulder width, and one foot is slightly in front of the other.
• Make sure your back is straight and control your core muscles. Don’t bend your waist.
• Wrap the hula hoop around your waist and lean against your back, grasping the sides of the hula hoop.

3) Start spinning the hula hoop.

• When the hula hoop starts to rotate, move the waist in a circular motion to keep the hula hoop spinning.
• When the hula hoop moves on the stomach, push the hips forward slightly, and when the hula hoop moves on the back, make it back.
• Beginners don’t need to move or change patterns. They should spin them evenly.

4) How to challenge advanced hula hoop exercise

When you practice hula hoop for a long time, you will feel very simple. Then you may want to add some difficulty to your exercise.

You can put two hula hoops on your waist at the same time and spin them up. It will test your athletic strength even more.

If you want to increase the number of hula hoops, please choose a lightweight hula hoop. This has minor wear on the waist and is more suitable for the double-layer stacking method.

5) Maintenance of hula hoop

The hula hoop can also be regarded as portable sports equipment. The place where you usually put your hula hoop should not be too humid and dark. Some hula hoops have part of the iron inside. If they are placed in a humid place, they may rust. Please put the hula hoop in a room at room temperature and choose a suitable corner at will.

6. Conclusion

Hula hoop exercise is a good exercise, simple and easy to operate, it can bring us various health benefits, exercise core muscles well, and improve balance.

More importantly, “spinning” the hula hoop is an enjoyable and interesting thing. Interesting things always make us more motivated to persist. And “Persistence” will make you more successful.

Anyone can learn how to hula hoop. This is not very difficult, so pick up your hula hoop and exercise happily!

The above are my views on how to hula hoop. I hope my article is helpful to you.

Thanks for reading!

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