The first lady does it, it was popular in the 1950’s, and it’s making a comeback as a way to burn fat and have fun. It’s the hula hoop, commonly referred to as hooping or hoopdance. (See video below.)
History
Hooping dates back to ancient Egypt and Greece where it was used as a form of exercise. These early hoops were made from materials such as metal, bamboo and even vines. The hoop was introduced in Great Britain around 1300. In the early 1800s, British sailors saw hula dancing in the Hawaiian Islands; and because the two movements look somewhat similar, the term “hula hoop” was invented.
Hooping for Exercise
Today’s hula hoops are a bit different from the ones that you may have had when growing up. They are larger (35-40 inch plus diameter) and weigh about two pounds. The weighted hoop tends to rotate around your body more slowly, making rotation a bit easier to accomplish.
The benefits of using a weighted hoop include:
- Increases heart rate, allowing for a cardiovascular workout
- Massages intestines and internal organs as it circles your waist
- Improves coordination
- Strengthens core, especially torso muscles
- Enhances spinal flexibility
How to Choose the Right Hoop
Selecting the right size hoop for your body is imperative in learning how to hoopdance. The general rule to follow is that when the hoop is resting on the ground, the top of it should reach in-between your stomach and chest. Keep in mind that the bigger the hoop, the easier it will be to use; the smaller the hoop, the more challenging it will be.
Exercises
Waist
The most common exercise with hooping is using it around your waist. Put one foot in front of the other (not side by side) and start with the hoop around your mid-section. Give it a gentle push around your waist and shift your weight back and forth in a rocking motion to keep the hoop moving. If you move your hips in a circle to follow the hoop, it will fall.
Arms
The hula can be used to tone your arms as well. Stand with your feet hip width apart, extend your (hula) arm to the side. Keeping your stomach muscles engaged, move your arm in a circular motion, and roll the hoop. The goal is to keep the hoop moving with your arm.
Legs
Lie on your back with one leg perpendicular to the floor or at an angle, start the hoop spinning around your extended leg and use that leg to keep the hoop moving.
Hips
Instead of using the hoop around your waist, simply using the same technique as above, and spin it around your hips.
If you need more help with hooping, you may be able to find a class near you (check out Nia Moves on Houston Avenue) or you can purchase an instructional DVD. With a little practice and trial and error, you can be "hooping it up" in no time.
Reference:
Love to Know Exercises. Retrieved October 30, 2009 from http://exercise.lovetoknow.com/Hula_Hoop_Exercises.
Stay updated on Houston Diet and Exercise by clicking here to subscribe.
Follow me on twitter by clicking here.
For more workout ideas, click here.
Comments