7 hula hoop exercises for weight loss and burn calories | XpertsReviews.com

Weight loss workouts don’t always have to be intense, grueling or boring. Sometimes adding a little fun is what helps you stay consistent. This is where the hula hoop comes in. What may seem like child’s play is actually an effective full-body workout that combines cardio, core engagement, and coordination. Hula Hoop exercises keep your body in constant motion, helping to burn calories while improving muscle tone. They work especially well for the waist, hips, arms and legs, while keeping your heart rate elevated. If staying motivated is your biggest challenge, hula hoop workouts can make losing weight feel less like a task and more like a game.

Hula Hoop Exercises to Lose Weight

Here are 7 fun hula hoop exercises to lose weight and increase overall body strength:

1. Strapping at the waist

“This classic move targets the core, waist, and hips while improving cardiovascular endurance,” according to fitness expert Yash Agarwal. It helps burn belly fat and improves posture over time. Here’s how to do it:

• Place the hoop around your waist.
• Stand with your feet shoulder-width apart.
• Move your hips in a circular motion.
• Keep your core engaged.
• Continue for 1 to 2 minutes.

2. Hula Hoop Arm Circles

This exercise strengthens the arms and shoulders while improving coordination. It adds an upper body challenge to your routine and helps tone arm muscles. Here’s how to do it:

• Hold the hoop with both hands.
• Hold your arms straight out in front of you.
• Rotate the hoop in circular motions.
• Keep movements controlled.
• Repeat for 30 to 45 seconds.

3. Russian hula hoop twist

Targets the obliques and core muscles, helping to tone the waist and improve balance. Agarwal notes that this move is great for tightening the midsection. Here’s how to do it:

• Sit on the floor holding the hoop.
• Lean back slightly with your knees bent.
• Turn your torso from side to side.
• Press the hoop on each side.
• Repeat for 20 to 30 seconds.

4. Squats with hoop

This exercise works the legs, glutes and core while increasing calorie expenditure. It also improves lower body strength and stability. Here’s how to do it:

• Hold the hoop in front of you.
• Stand with your feet wider than your hips.
• Lower yourself into a squat position.
• Keep your chest straight.
• Return to standing and repeat.

5. Hula Hoop V-seated

This exercise works the deep muscles of the trunk and improves balance. It also strengthens the abdominals and promotes better posture. Here’s how to do it:

Sit on the floor holding the hoop.
Raise your legs slightly off the floor.
Balance on your seated bones.
Hold the hoop forward.
Hold for 15 to 20 seconds.

6. Hula Hoop Lunges

It targets the thighs, glutes and core while improving coordination. Agarwal says adding resistance, like a hula hoop, increases muscle activation. Here’s how to do it:

• Hold the hoop above your head.
• Walk forward into a lunge.
• Keep your torso straight.
• Push yourself back upright.
• Switch legs and repeat.

7. Overhead hoop hold

It improves shoulder strength, posture and core engagement while gently increasing heart rate. Here’s how to do it:

• Raise the hoop above your head.
• Engage your heart.
• Hold for 20 to 30 seconds.
• Breathe regularly.
• Lower and repeat.

So, what are you waiting for? Try these hula hoop exercises!