Want to master hula hooping? Start with these exercises
What's the story
Hula hooping is an enjoyable and efficient exercise for boosting fitness, particularly for individuals aiming to increase core strength and endurance.
This article delves into five crucial exercises that will help you develop the stamina required for extended hula hooping sessions.
By integrating these workouts into your regimen, you will be able to have fun with your hula hoop for more extended periods without getting exhausted too soon.
Plank
Plank variations for core stability
The plank is a basic but powerful exercise that strengthens the whole core, and a strong core is key to maintaining balance and endurance while hula hooping.
Start with a regular plank: hold your body in a straight line from head to heels, resting on your forearms and toes.
Try for three sets of 30 seconds each. As you get stronger, add variations like side planks to work different muscles.
Twist
Strengthen your obliques with Russian twists
Russian twists strengthens the oblique muscles, which are essential for the rotation involved in hula hooping.
How to do it: Sit with your knees bent, lean back a bit, and if you can, raise your feet off the floor.
Hold a weight or medicine ball and twist your torso from side to side.
Complete three sets of 15 reps on each side.
Bicycle
Boost endurance with bicycle crunches
Bicycle crunches target several abdomen areas at once, perfect for building hula hoop endurance.
Lie down on your back, place your hands behind your head, raise your knees to a 90-degree angle.
Pull one knee in while extending the other leg out, and twist your body so your opposite elbow comes toward the bent knee.
Continue alternating sides in a pedaling motion. Go for three sets of 20 reps.
Bridge
Improve balance with single-leg bridges
Single-leg bridges are great for building core strength and enhancing balance and stability—essential for becoming a hula hoop pro.
Lie on your back with one leg bent and foot on the floor, and the other leg extended straight out.
Pushing through your heel, raise your hips toward the ceiling, then slowly lower them back down.
Complete three sets of 12 reps on each leg.
Flexibility
Enhance flexibility with standing toe touches
Standing toe touches are straightforward and beneficial for improving flexibility in the hamstrings and lower back, which is essential for hula hoop performance.
Start by standing tall, then gently bend at the waist and reach towards your toes, keeping your legs straight but not locked.
Hold for 15-20 seconds before slowly rising back up; repeat this stretch five times.