Hula Hoop Fitness: How to reduce waist circumference

Weight loss
Hula hoop fitness is trending: This is how the hoop helps you lose weight

In 2020 it celebrated its big comeback: the hula hoop. However, he owes his regained cult status not to the toy industry, but to the fitness industry – which uses him as a practical tool for weight loss.

“I remember him from my childhood!” is probably a common answer to the question: Do you actually know what a hula hoop is? The first models made of plastic have been around since the 1950s – until then they were mainly made of wood. However, the purpose of the hoop was and is the same to this day: with a little skill and even more physical effort, it should be made to circle around your hips, without the help of your hands. In contrast to the past, the classic hula hoop is no longer sold as a toy, but as a fitness hoop: when used correctly, it is intended to strengthen the abdominal muscles and thus reduce the abdominal circumference.

Hula hoops through the ages

The classic hula hoop was made in one piece. The material was so hard that bruises in the hip area (if used frequently) became an unpleasant side effect. However, there are now various models made of solid foam that provide the necessary padding. They consist of several individual elements that simply need to be plugged together to make assembly easier – and to adjust the size to the right size for children and adults. There is even Hula hoops from Ottowhich you can fill individually (for example with rice, beans or sand) to adapt the weight of the ring to your personal full-body training.

If you have never trained with a hula hoop, you should consider the following point before buying a foam fitness tire: It may sound paradoxical, but beginners actually train better with heavy tires than with light ones – it depends on the situation so-called centrifugal force. For this reason, the hula hoop should be selected according to body weight, i.e. hoops up to 1200 grams are suitable for adults who weigh no more than 80 kilograms. Above that, the tire should weigh at least 1500 grams – even 2000 grams if it weighs 100 kilograms. This Decathlon model for example, measures 1500 grams.

Hula hoop fitness promises these benefits

The purpose of a hula hoop is to swing it around your body using circular movements of your hips. This trains your stomach and legs, but also your bottom. And that’s not all the benefits that come with a regular workout. Because the fitness tire should also:

The last point in particular is crucial for many hula hoop beginners. The fact is that the fitness ring can also contribute to weight loss if you use it correctly and regularly. And if the following video is to be believed, in which a… Hula hoop was used daily for four weeks. According to the female test subject, she was able to reduce her abdominal circumference by an impressive four centimeters.
You can see how she succeeded here:

The video shows: This is how you can reduce your abdominal circumference in just one month.

How to use a hula hoop correctly

In the video you will get a little insight into how to make one Hula hoop applied correctly. The most important steps for beginners are summarized below:

Step 1
Place your (preferably bare) feet flat on the floor, hip-width apart, so that you have a firm footing. If you are a little unsteady on your feet, you can also put one foot a little further forward.

Step 2
Grip the tire sideways with both hands so that it rests against your lower back and points horizontally to the floor. Now start swinging the fitness ring to the left or right (the direction doesn’t matter).

step 3
Try to hold the hula hoop up using your hips, making circular back and forth movements. As you do this, tense your stomach and keep your arms bent up, otherwise the ring will fall down.

Sources: Women’s Health, Fit for fun

You might also be interested in:

This article contains so-called affiliate links. Further information are available here.