Best Hula Hoop Exercises to Reduce Belly Fat – Eat This, Not That

There are many ways to train that will strengthen your muscles, help you lose weight and increase your energy levels, as well as give you other benefits to boost your body. For example, running, yoga, and swimming are must-haves. Or, you can switch things up and grab a hoop! If you weren’t already aware, there are some super effective hula hoop exercises for reducing belly fat, and we’ll cover them below. But before you do, here’s some general exercise information.

Something that’s often thought of as a kid’s toy – and something many of us probably haven’t used since we were kids – hula hoops can actually be a great way to work out. Not only are they super fun, but according to the American Council on Exercise via New York magazine, the hula hoop can help you burn seven calories per minute while benefiting your core muscles, posture, and circulation. When Philadelphia-based content creator Angie Wang tried the hula hoop on TikTok, she explained to The Washington Post that not only is it a “fun and different” way to indulge in physical activity, but she also noted that it “definitely reinforces [her] abs”, while this left its main section “stronger in general”.

So how do you get the same kind of results with your hula hoop workout? Read on for the four most effective hula hoop exercises for reducing belly fat, according to experts. And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, the trainer says.


“Hula hooping is an amazing aerobic exercise” that will “keep your heart engaged” throughout your workout, Isaac Robertson, nutritionist and personal trainer as well as co-founder and editor of Total form recount Eat this, not that! For this reason, Robertson says, “If you’re a beginner, opt for a weighted hoop, as they’re easier to handle and are more effective than regular ones. You’ll burn more calories trying to spin it.”

Beyond that, Robertson adds, “If you’re looking forward to cutting fat around your waist, the hula hoop is best for you! Try including it in your daily workout routine. , and you are ready!”

Related: What “plogging” does to your body makes it such an effective workout

standing twists with hoop

Whether or not you choose to use a weighted hula hoop or a regular version, Darryl Higgins, founder of Athlete Desk, suggests incorporating standing twists into your workout routine. Higgins notes, “With a hoop, it’s one of the most basic ways to exercise,” while adding that “abs do a great workout” when using the hoop to “twist while standing. “.

To perform standing twists with a hoop, hold the hoop steady with your hands. While keeping your legs strong and still and shoulder-width apart, first rotate your upper body towards your right side for 5-10 seconds before doing the same on your right side. Try to increase the number of repetitions and sets as the exercise becomes easier.

Related: The “Silly Little Walk” Trend Will Be Your New Favorite Outdoor Exercise

woman sitting on floor with hoop

“Russian twists are a fantastic core exercise, [which] you can take it up a notch by performing it with a hoop,” said Julien Raby, certified fitness trainer, gym owner and founder of Eat this, not that! “Russian twists are amazing for burning calories. It’s also great for abdominal and core strength. Increase the intensity of the workout and/or incorporate weights into the routine to help burn more calories. It helps deal with love handles or muffin tops.”

Similar to a standing twist, but instead sitting on the floor, you can approach a Russian twist while holding a hoop with both hands in front of you and leaning back as you lift your legs. In this position, rotate the hoop to your right for 5-10 seconds before rotating to your left side. Again, increase the number of reps and sets as much as you can.

hula hoop weighted against the wall

Higgins also recommends hula hoop v-sits to target belly fat. Another hula hoop exercise that you’ll be sitting on the floor for, Higgins says, “It’s a workout that helps you build a strong core. It’s also the fastest technique for losing weight in your stomach.”

Again, seated and holding your hoop in front of you, lean back and lift your legs. From here, let your legs drop down, but don’t let them touch the floor before raising them back up until your body is in a V position. As always, increase the number of reps and sets to as your strength increases.

For more ways to burn fat, check out The 10-Minute Daily Workout to Reduce Belly Fat Fast, According to the Trainer and The 3 Best Strength Exercises to Reduce Belly Fat Fast, According to the Trainer . Then don’t forget to sign up for our newsletter to hear about the latest mind and body news!

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