Why does hula hooping work

If you struggle to maintain good posture, especially if you sit all day , hula hooping can help. Since your whole body needs to be turned on and working as a unit to keep the hoop moving, the small underworked muscles of your upper back, core, glutes, and legs will fire up, leading to better posture. In fact, research shows that using a weighted hula hoop can decrease abdominal fat percentage while simultaneously building core muscles for a toned, strong midsection.

What more motivation do you need? Getting enough cardio is vital for a healthy lifestyle. Hula hooping can help you get in your recommended weekly minutes of moderate or 75 minutes of vigorous activity in a fun and challenging way. All of these factors contribute to improving your overall health and body function.

Using your workout sessions as a way to blow off steam and de-stress serves as double-duty self-care. E ffects of weighted hula-hooping compared to walking on abdominal fat, trunk muscularity, and metabolic parameters in overweight subjects: a randomized controlled study. Obes Facts. Thank you [email] for signing up. Please enter a valid email address. Your Privacy Rights. To change or withdraw your consent choices for Byrdie. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.

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I Accept Show Purposes. Wellness Fitness. By Rachel Macpherson. I'm sweating after 10 minutes and I feel like a did crunches. Weighted Hula Hoop by Dumoyi , amazon. Williams recommends this hula hoop interval routine for a quick workout that will work your full body and get your heart pumping. What's more, it'll only take about 20 to 30 minutes, depending on whether you do two or three sets:. And of course, you don't even need a "routine" when it comes to these fun workout gadgets.

As Stryker tells mbg, just try incorporating a few minutes of weighted hula hooping throughout the day. As with any type of exercise, form is critical. As mentioned, Stryker emphasizes the importance of keeping your core engaged throughout the entirety of the workout.

Not only will this ensure you're actually working your core, but it will also protect and stabilize your body. Both she and Williams also note to start light and avoid overdoing it when you're first getting started. Williams suggests working with your hoop for about 20 to 25 minutes total at a time and working your way up to more weight in time as you build your strength.

If it feels painful to use, especially in your hips and lower back , think about adjusting the weight and duration of the workout. And if you're using one of the hoops with the ball and rope, of course, make sure you're not standing near anyone or anything that could accidentally get hit. Not everything that goes viral on TikTok has merit, but weighted hula hoops may be worthwhile to try, especially if you're looking for a fun workout that doesn't really feel like exercise.

Whether you go for a standard-looking hoop or one of the modern varieties, get ready to light up that core. Want your passion for wellness to change the world? Become A Functional Nutrition Coach! Enroll today to join our upcoming live office hours.

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BTW, this is known as the progressive overload principle — and it applies to all fitness, not just hula hoop workouts. To reduce your injury risk start your hula hoop workouts using a 1- to 3-pound hoop, and keep the workout less than 30 minutes in length. Listen to your body, as always. Pain is your body's way of letting you know something isn't right. Ultimately, how you add hula hoop exercises into your workout schedule depends on your fitness goals and lifestyle. If you already have a steady workout routine, Pla suggests using the hula hoop as a tool for your warm-up.

In practice, that means instead of rowing 1, meters or jogging a mile before you hit the weight room, you can hula hoop at a moderate and steady pace for, say, 4 to 8 minutes. Hula hoop workouts can also be your entire routine for the day. Don't know where to start? Create a or minute playlist, then try to sync your movements with the hula hoop to the beat, she suggests.

Once you know how to hula hoop like a pro or okay, adequately enough Keyahova says you can even try some hula hoop tricks, such as incorporating the device into your current bodyweight workouts. That said, unless you're also a hula hoop instructor, please err on the side of caution and keep the hula hoop off to the side when you're lifting any weights, please! This baby may go around your waist, but it's no weight belt.

Keyahova recommends starting with an adult hula hoop that's between 1 and 3 pounds and 38 to 42 inches in diameter. An inch or two off that range is fine, "but anything below 38 inches is going to be a little bit harder to start with because the spin will be faster," she explains.

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