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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy life. We provide the latest updates on nutrition, dieting, exercise, fitness, home remedies and natural cures for common illnesses, and other health-related topics. Get in shape with us and keep your body running at it’s peak!

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Hula Hoop Exercises to Lose Weight



By Peter Reyes


Hula hoop exercise is no mere fad. Hooping, a popular form of aerobic activity that can help firm, tone and burn body fat. According to the American Council on Exercise, you can burn approximately 200-400 calories if you work out for 30 minutes. For people who are overweight, and have trouble with any exercise program, you may want to consider hooping to lose weight.



How to Choose a Hoop Right for You

Before you start to exercise using a hula hoop, make sure you purchase the right size hoop. The hoop should reach somewhere between your waist and chest when it's resting on the ground.


However, if you're an apple-shaped person with a large waist, you'll want to compensate for that as well. Remember, the bigger and heavier the hoop, the slower it will rotate around your body and the easier it is to use.


The smaller and lighter the hoop, the more challenging it is to keep going.




How to Exercise with a Hula Hoop



Place one foot in front of the other instead of standing with your feet side-by-side. Start with the hoop against your back at your waist.


Push it gently to start the rotation around your waist. Shift your body weight back and forth between your front and back foot to keep the hula hoop twirling around your waist.


The goal is to keep the hula-hoop going for 10-15 minutes straight to start getting benefits – burn off fats at the midriff and tighten your stomach muscles. And, try not to let the hoop fall down.





To use the hula hoop to tone flabby arms, simply extend your arm to the side and twirl the hoop around your arm in a circular motion.


The idea is to keep the hula hoop moving around your arm to help firm and burn body fat. Repeat on the other arm.





You can perform a similar exercise for your legs. To avoid losing your balance, lie on your back while working on the legs.


Raise one leg to a 90 degree angle, or at a slight angle, and start the hoop spinning around your extended leg. Keep it going for 1-2 minutes. Repeat on the other leg.





Stand up straight, and spin the hula hoop around your hips instead of working it around your waist. Push your limits and sway your hips according to hoop's circling rhythm.




You may want to join a body hoop fitness class to learn more fun moves and tricks but if you can't find one in your area, instructional DVDs about hooping are great.


They demonstrate the basics of how to use larger (35-40 inch plus diameter) hoops for fitness. Using a weighted hoop is a little different, and more challenging  than those traditional hula hoops you used during your childhood



These weighted workout hoops are bigger and heavier, weighing around 2 pounds. And, because of their heavier weight, they rotate around the body more slowly.


If you struggled to keep your hoop rotating as a kid, this should be a lot easier for you. However, you may want to avoid using weighted hula hoops if you've a history of back problems.


With these basic techniques of hooping, and some upbeat music, let your body move to the rhythm as you hula hoop. That way, you're sure to achieve a full body workout and lose weight faster than you'd ever imagine. Have fun!





how to exercise with a hula hoop to lose weight

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