Hula Hoop Fitness: Quick Trick for a Flat Stomach and Slim Waist

Who doesn’t know the great toy from childhood: the hula hoop. Everyone has tried it at least once and tried to outdo their friends in the spins. What sounds like childish stuff is a serious fitness trend that primarily strengthens the core muscles. We’re talking about hula hoop!

Even stars like Beyoncé, Kate Upton, Liv Tyler, Brie Larson and Zooey Dechanel, as well as former US First Lady Michelle Obama, have fallen for the fun workout and occasionally train their core with the hoops. Here you can find out how many calories you can burn with the hula hoop and how training with hoops works.

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Especially in times when you have to do without the gym, the seemingly simple fitness hoop has become a popular workout tool for home workouts and is turning into an absolute trend piece. Hooping, whatever you want to call it, is a workout that is, above all, fun!

On the fitness and wellbeing platform Gymondo* there is a special area for your hula hoop workout at home! Try it out here!*

Here is a brief summary:

• Hula hoop training strengthens the core muscles and burns up to 500-900 calories per hour.
• Celebrities like Michelle Obama and Beyoncé also used hula hoop for their fitness.
• For effective training, a suitable tire in adult size is important; popular models are available from suppliers such as Decathlon*, in online shops and sometimes at discount stores.
• Regular hula hoop training improves your fitness and can also be fun to do at home.

Trend alert: With this workout you burn up to 900 calories per hour

How effective is hula hoop training

One more reason to pick up the hula hoop again now as an adult, because what is often forgotten – you can burn a lot of calories with fitness hula hooping. With the right technique and enough energy, you can burn between 500 and 900 calories per hour. So your future workouts should definitely include a little hula hoop training. It’s fun, you can warm up really well with it and you train several muscles in your stomach, back, bottom and legs.

Reading tip: Smart Hula Hoop: The perfect alternative for hula beginners

The right hula hoop for your workout

If you really want to be successful with hula hoop training, you should definitely get an adult-sized hula hoop.

These three training devices are currently popular on Amazon:

#1 Hula Hoop from Hzone: Wave-shaped, made of plastic and padded! A real plus point: you can vary the diameter of the hoop by putting either six, seven or eight sections together. The hula hoop has been rated almost 7,000 times on Amazon and has 4 out of 5 stars.
You can order the tire from Amazon here.*

#2 Hula Hoop by Socll: This hoop is also wave-shaped, padded and has a plastic core. You can also vary the diameter by putting the eight parts together as you wish. Almost 2,000 Amazon customers have rated the hula hoop so far and have given it an average of 4.1 out of 5 stars.
Order the tire here on Amazon.*

#3 Hula Hoop from Shinezone: Stainless steel instead of plastic! This hula hoop consists of six removable metal tubes that are padded with a layer of foam. This makes it a little more robust overall. Instead of waves, the hoop has a kind of striped design. Amazon users like it. The device has almost 6,000 reviews and is rewarded with 4.7 out of 5 stars.
You can shop the hula hoop on Amazon here.*

As far as the training itself goes, you have to put in a bit of effort. First, of course, you have to swing the hoop around your waist. This takes a bit of practice, but you’ll learn it quickly. You should spend at least 15 minutes on it; anything less than that can’t really be considered training.

Finding the right hula hoop size:
If you place the hoop on the floor next to you, if it reaches your belly button or above, the size is just right. The bigger the hoop, the easier it is to learn hooping, even for beginners.

Get a flat stomach with hula hoop training

If you want to lose weight or just get fitter, hula hoop training is the right choice. For your hula hoop training, you will need comfortable shoes and tight-fitting, comfortable clothes as well as the hoop. Tie your hair back if necessary and remove any jewelry before training so that you don’t injure yourself. If you like, put on your favorite music and have fun.

A little hint: You can also do the training in front of the TV while watching your favorite series.

Let’s go:​

• ​Stand in the starting position and start moving the hula hoop. Let the hoop rotate around the Belly Circle until you can perform the movement safely.
• ​Change the speed of the circles to the rhythm of the music. Go faster and then slower again.
• ​Stretch your arms above your head and hold them for about 12 circular reps. Then extend them to the side for 12 reps.

If the hoop falls to the ground, it’s not a problem – just pick it up and continue from the same spot.

• ​After that you can Legs Keep your upper body upright and stretch your left leg forwards, keeping your foot just above the ground for around 12 circular repetitions. Then stretch it out to the side, again for 12 repetitions. Then stretch the leg backwards for the same length of time. Now switch legs.
• Now it’s your turn Butt to the collar: Bend your knees, as if you were doing a squat, and stay in this position. Now start again with the hoop. Make sure that you do not push too hard with the Back works. Hold the squat for about 15 repetitions.

Repeat the exercise up to three times. Have fun!

Reading tip: 7 brilliant belly-away tips: How to get a flat stomach

Here’s a hula hoop workout from BodyKiss to join in:

Particularly effective: Hula hoops with weights

Is hula hoop training exactly your thing? Then make sure when you buy a hoop that it fits your size. Aside from the colors, you can also choose between different weights. The weights influence the swing behavior of the hoop and make your training easier or harder.

Some fitness hula hoops also have knobs on the inside, which help with grip, but can sometimes cause slight bruises on the waist at first. Don’t worry, these quickly disappear after a short period of getting used to them.