Hula hoop: how to make a Barbie-like waist

Hula hoop is widely used in fitness for weight loss and waist shaping. How to practice with a hula hoop correctly in order to achieve visible results - read in our material.

Hula hoop is widely known throughout the world for its versatility and budget. So, to start training, you don’t need to spend a decent amount on an annual subscription or personal lessons with a trainer - you just need to buy the hoop itself and have the desire to do something with your figure.

Experts say that in 10 minutes of hula hooping, you can lose 130 calories, which is not so little. In 30 days of exercise for 15 minutes every day, you can reduce your waist by one and a half centimeters, as well as significantly reduce the fat layer in this area. Of course, you are unlikely to achieve an ideal figure by just practicing with a hoop, but as an addition to cardio and strength training - why not?

Among the positive aspects of hula hooping exercises are training of the heart muscle, development of the vestibular apparatus, as well as a positive effect on blood vessels. The negative side is possible bruises, uneven development of the abdominal muscles. Some girls also say that with constant exercise, they develop a “square belly” (due to working out the oblique muscles), but this is very individual.

To choose the right hula hoop, place it in front of you. The size of the hoop should not exceed the level of the lower rib. As for its mass, put the projectile on your waist and try to twist it, you should feel comfortable with it.

HULAH HOOP TRAINING: EXERCISES

In principle, there is nothing complicated in the technique of working with a hula hoop. Do you remember how we all played gymnasts in childhood and twirled the hula hoop? This is what it is. You need to start training from five minutes, gradually increasing to forty-five. The correct position for exercise is with your legs slightly wider than your shoulders and your feet turned slightly outward. When you spin a hoop, your abdominal muscles must be tense, otherwise the whole point of the workout is lost. In other words, first tense your stomach well, and then spin the hula hoop.

Remember, hula hooping can be combined with strength training as additional abdominal and list training. Here are some exercises you can do with a hula hoop:

1. Classic twist. Swing the hula hoop around your waist by moving your hips and belly back and forth or rotating your pelvis. Try to maintain constant movement and control the hoop.

2. Lateral bends. Stand with your feet shoulder-width apart and hold a hula hoop at your waist. Bend to the side, trying to reach your knee with your side. Then return to the starting position and repeat on the other side.

3. Squats. Take the hula hoop and lift it up to your chest, keeping your arms parallel to the floor. Do a squat while maintaining good form and tension in your abs. Rise back to a vertical position and repeat the exercise.

4. Torso rotations. Spin the hula hoop around your waist and twist your body left and right. Try to maintain a stable movement and control the hoop.

5. Leg raises. Lie on your back and lift your legs straight up. Hold the hula hoop between your shins and rotate it using your leg movements. This exercise trains the lower abs well.

Please remember that results may vary depending on your individual body. Regularity and a balanced approach to training will help you achieve better results. If you have any health problems or injuries, it is recommended that you consult with your doctor or trainer before starting a new training program.