Weighted hula hoops are larger and heavier than traditional hula hoops. This makes them rotate more slowly, which actually makes them easier to use. You don't need to gyrate your body as quickly, and weighted hoops are more forgiving if you lose your rhythm for a moment. Hula-hooping is an easy, entertaining and low-impact exercise.
Selecting a Hoop
Select the right size hoop. For most users, the correct hula hoop will reach to somewhere between your stomach and chest when you set it on the ground in front of you. If you have a large waist, you might want to get a hoop that is a little bigger to compensate. If you can, try out a few different hoops before you pick one. There's no hard and fast rule that tells you exactly how big or how heavy your hoop should be. The best guideline is how natural it feels when rotating around your waist.
Waist and Hip Exercises
Start with one foot slightly in front of the other and the hula hoop around your waist. Hold it against your back and push it gently to start it spinning. Rock your body forward and back to keep it spinning around your waist. Don't try to rotate your body side-to-side or in a circle, since this won't actually make the hoop spin. As you get more confident, try rocking your hips or chest a bit more. With practice, you can move the hoop up and down your body to strengthen different areas of your torso.
Arm Exercises
Place your hula hoop on your arm and stretch it out to the side. Use your other hand to give the hoop a push, then flap your arm up and down to spin the hoop in a circle. As you get more confident, you can spin two hoops at the same time, by having one on each arm. You can also try spinning in a circle as you turn the hoops around your arms.
Leg Exercises
Lie on your back and stretch one leg straight up. Place the hula hoop on it---you can start up by the ankle---and give the hoop a push. Spin it around your leg for a minute or two. For an extra challenge, try passing the hoop from one leg to the other while it is spinning.
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