Written by Muskan Gupta | Published : December 24, 2025 3:19 PM IST
It is the most widespread and the least advanced hula hoop practice. Keep your feet apart with a shoulder distance and wrap the hoop round the waist. Gently spinning of the hips about in a circular motion will keep the hoop spinning. This is an exercise that predominately targets the belly, lower back and hips. Begin with 5-10 minutes and raise the time slowly as time goes on.
A weighted hula hoop puts on additional weight, thereby burning more calories. It is like a basic waist-hooping movement except that the weight of the movement is pulling on your muscles. This can tighten the belly, slim the waist and also burn the belly fat. The beginners are to begin gradually to maintain their muscles not to be strained.
Known as hula hoop squats, the exercise involves lower body training with cardio. Still spinning the hoop around your waist? Now start the process of bending up the knees into a squat. Stand up and repeat. This workout is aimed at the thighs, glutes and core and increasing the calorie burn. Perform 10-15 squats per set and progressively.
As soon as you are used to doing basic hooping, you can walk slowly with the hoop at your waist. Move in little shunts or sidewards without halting the hoop. This motion enhances balance, coordination, and total calorie wastage. It also makes better use of the core muscles as compared to standing still.
In this exercise, use arm hooping and waist hooping alternately. Turn the hoop about your waist one minute, and then turn it about one arm the next. This is a combination workout that will trim the arms, shoulders and body and also make the exercise exciting and lively.
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