How much do you need to spin a hoop to lose weight in your stomach and waist, the best exercises and how to choose the right hoop

There are many exercise machines to sculpt an ideal body, even at home. Hoop for weight loss - is it a myth or reality? Does a machine you know from school help you lose weight locally and get rid of your sides? How to choose the right hula hoop, and what are women’s reviews about the effect of the device on the figure?

In order to remove the belly and create a beautiful waist, our mothers also twirled the hoop. However, this sports equipment is very popular among the fair sex today. Is this love justified, and is hula hoop really useful for weight loss?

Benefits for health and figure

• Exercises with a hoop are good for the heart muscle and are an excellent prevention of cardiovascular diseases. This mini-workout increases your heart rate and improves blood circulation throughout the body.
• The training has a lymphatic drainage effect.
• It strengthens the muscles of the spinal column. Due to the fact that there is no possibility of slouching while practicing with a hoop, it has a positive effect on posture.
• Exercise not only helps you lose weight, but also increases brain activity.
• Hula hoop evokes a lot of positive emotions. Most likely, this is due to “falling into childhood.” After all, which girl hasn’t twirled a sports apparatus?
• Exercises improve body coordination and develop the vestibular apparatus (after all, you need not only to twist the hoop at the waist and sides, but also to maintain balance).
• They have a beneficial effect on the functioning of the respiratory system (improving lung ventilation).
• Spinning a hula hoop can be compared to an intense body massage. Reviews from women claim that regular exercise not only gets rid of the sides, but also makes the skin on the stomach and thighs more elastic and toned.

To the question of whether a hoop helps you lose weight, the answer is unequivocal - yes. Active training burns 100 kcal. in 10 minutes. Thus, to work off eating a chocolate bar, you only need to devote 20-25 minutes to exercise!

Hoop exercises: effects on weight loss

Hula hoop exercises provide a good cardio workout for the body. A half-hour session allows you to burn 200-250 kcal.

Effectiveness largely depends on the type of equipment and the intensity of the activity. With the right approach, in 7-10 days, you can lose up to 500 g of excess fat.

It is a mistake to think that the rim “breaks up” fat deposits. Fat burning is a rather complex process. In order for fat to be broken down, other cells of the body must need it. And this can only occur if there is a lack of necessary energy. Active twisting of the hoop ensures sufficient energy consumption and creates conditions for the oxidation and breakdown of adipose tissue.

Contraindications

Many people wonder whether it is possible to lose weight with a hoop. Despite the benefits of sports equipment, not all people can use it. And before purchasing this projectile, you need to familiarize yourself with the contraindications.

Exercises with a hoop for losing belly fat are prohibited:

• pregnant women (mothers need to wait at least 6-7 months after cesarean section);
• during menstruation;
• elderly people;
• men and women with back and abdominal injuries;
• if there are open wounds on the body or stitches on the skin;
• in case of gynecological diseases such as: a bent uterus, fibroids or ovarian diseases, it is necessary to consult a doctor;
• for problems with internal organs (mainly the gastrointestinal tract and kidneys).

What criteria should you use to choose a projectile?

The modern market for sports and fitness products provides a huge selection of hula hoops. To choose the one that is right for you, you should know its main types.

The “Make Your Body” model is a full-fledged fitness machine. Its creators claim that in a month of regular exercise it removes 9-12 cm from the waist. It has 8 levels of load and can easily be converted into various exercise machines for all parts of the body.

Types of projectile

Many women who want to get rid of their sides and belly are interested in which hoop is best for weight loss. The choice is quite large, so we will tell you about the most popular types of projectile.

• If you want to learn how to get rid of your belly with a hoop, but have never used one before, you should choose a lightweight metal (hollow inside) circle. You should practice with it for the first 2-3 months until you learn how to rotate it correctly. There are also models made of plastic, but they are more suitable for children and teenagers.
• The design of a massage hula hoop is represented by small suction cups or neat balls located around the entire circumference of the hoop. Such a heavy projectile effectively removes the sides and fat deposits in the waist area.
• A weighted hula hoop weighs from 1.5 to 3 kg. Experts do not recommend beginners to do exercises with such a massive apparatus. Only those people who regularly play sports can spin such a hoop. At first, you need to perform exercises with sports equipment weighing 1.5 kg. and only after 3-4 months of regular training can you purchase a heavier equipment.
• A Pilates hoop in the form of a ring is designed for weight loss. Exercises with it will help work out the muscles of the chest and abs, as well as the legs and buttocks. But if you want to make your waist more graceful, you should still pay attention to the classic heavy hula hoop.

In turn, massage hoops are distinguished by:

• number of sections (standard hula hoop has 7 or 8);
• types of fastening (elements are fixed together with locks or a button);
• types of massage elements (built-in or removable).

There are weight loss equipment with magnetic elements. They say that under the influence of magnetic fields you can not only make your waist more graceful, but also speed up your metabolism.

Exercises to reduce your waist size

There are a sufficient number of different elements with a hoop that can effectively combat fat deposits on the stomach and thighs. To obtain maximum effect, it is recommended to combine them with a set of aerobic practices and strength training.

Be sure to read: Why the belly grows in women after 50 years and how to remove it: the best ways, exercises for losing weight

Rotation with breath holding

Execution:

• take a vertical position, hold the ring around your waist;
• turn the circle and hold your breath for 4-7 seconds, pull your stomach in;
• then take the usual inhalation and exhalation for 10 seconds, continue the movement;
• repeat the algorithm several times.

"Rotation of the Planets"

Sequence:

• stand up straight, spread your legs comfortably;
• make several rotational gestures to the right side;
• then, without stopping, rotate the rim to the left;
• repeat the scheme in 2-3 approaches for 10-12 counts each.

"Heavenly Arrow"

Algorithm:

• stand on tiptoes:
• start rotating, extend your arms towards the ceiling, place your palms together and point upward;
• Continue continuous operation for 1 to 10 minutes.

Static exercise

Performance:

• starting position - standing, feet next to each other, holding the apparatus at the upper part of the waist;
• start moving, cross your palms at the back of your head, do not lift the sole off the floor;
• push the hoop away only using your abdominal muscles;
• scroll first in one direction - 25-35 seconds, then in the other.

Rotation on the hips

Execution method:

• starting position - standing, hula hoop located in the hips;
• perform active rotational movements using the gluteal and femoral region;
• try to constantly keep the rim suspended, not allowing it to fall to the floor;
• do 2-3 sets of 25-40 seconds.

Rotation with steps

Performed with confident use of the simulator. To implement the element, a spacious room is required.

How it is carried out:

• take a position at the edge of the room;
• grab the circle with your palms and place it around your waist;
• When taking steps forward, perform a normal twist;
• continue for 30-60 seconds.

Training Recommendations

• When starting classes, you shouldn’t hula hoop until you’re blue in the face (literally). Skin that is not accustomed to such stress will certainly react with bruises. It is best to start rotating the hoop for 7-10 minutes. If you are wondering how many calories you can burn during such a workout, the answer is about 70-100 kcal. (depending on the intensity of rotations).
• To get a symmetrical waist, you need to twist the hoop both to the right and to the left. Feedback from girls suggests that learning to rotate a hula hoop in both directions is not so easy. On the forums, girls are advised to make one leg the support leg and place the other slightly on the toe.
• At first, you need to practice in thick clothing. This will protect you from hematomas, which are not uncommon in the first stages of training.

It is optimal if the hoop does not exceed chest level. At the same time, take into account your physical characteristics. The fatter a person is, the larger the circle he will need.

How to spin a hoop correctly

We dealt with the question of whether a hoop helps to remove belly fat. Now let's move on to proper execution to get the same effect. If you are a beginner, give preference to spinning a lighter model. A heavy hoop for weight loss can be used when your body gets used to the load and intensity. You can use the massage type of this rotating machine.

Remember simple rules:

1. Always warm up actively before starting!
2. It is important to keep the amplitude of movements to a minimum.
3. Circular movements are carried out only left and right. Do not move back and forth - this is a mistake, you can damage your spine.
4. All movements are smooth and rhythmic.
5. You need to work with your waist. Rotating your chest or pelvis will not give you results.

Rotation technique

1. You need to put the hoop on yourself and lower it to your waist.
2. Place your feet shoulder-width apart and keep your knees soft (slightly bent). Hold the projectile with your hands.
3. Draw your stomach in and tighten your core muscles. Begin rotational movements while holding the hula hoop at your waist. The pelvis should not wiggle!

To make your waist symmetrical, twist the hoop in one direction or the other for 5 minutes.

If you have learned how to hold a weight loss apparatus, it’s time to move on to more complex exercises:

• While rotating the hoop, move in small steps: 10 forwards and backwards. At the same time, do not forget to monitor your posture. The shoulder blades are brought together, the head is straight.
• Start by twirling the hula hoop at your waist, then step your right foot forward and lunge in place while rotating the hula hoop. Repeat the exercises on your left leg.

Does a hoop help you lose weight?

The answer to the question that worries many people about whether hula hoop helps to remove the stomach and sides is yes. However, it should be noted that it is important to adhere to proper nutrition, exercise regularly and monitor proper execution. Start with 2 minutes, gradually extend the time: the more, the better. The hoop helps you lose weight, but it is not always possible to use it; there are contraindications. Leave classes for later if:

• you just ate;
• you are having your period;
• there are problems with the pelvic organs (inflammation, cysts);
• you have recently had surgery;
• you have gynecological diseases;
• exercise causes pain and discomfort.

Body complexes

Exercise options

This sports equipment can be used not only to remove the sides and stomach. With it you can perform exercises for all problem areas. We offer several options.

1. The popular static exercise “chair” can also be done with a hoop. Stand up straight, hold the hula hoop with your arms outstretched. Then bend your knees and squat until your thighs are parallel to the floor. Hold this position as long as you can, tensing your abdominal muscles as much as possible. Repeat the exercise up to 5 times. You can also do a simplified version, leaning your back against the wall. This technique will help remove fat on the legs and get rid of “ears”.
2. If you have enough free space in your house or apartment, stand up straight, take a massage hoop and hold it at chest level. Then rotate the body in one direction and the other. This weight loss exercise (like the previous one) strengthens the arm muscles and also additionally works the waist and sides.
3. Stand up straight and place the hoop on the floor. Alternately swing to the sides with each leg. In addition to a good workout of the leg muscles, you will additionally strengthen the vestibular system. Then place the apparatus in front of you, step back a little and swing back (20-30 times with each leg).
4. The starting position is the same. Keep your back straight and rise onto your toes, and then smoothly lower down, holding the hula hoop. Repeat the exercise 10-15 times.
5. Lie on the floor and put your feet through the hoop, holding it suspended. Move them apart at a fairly fast pace. In this case, the device will be your expander. Repeat the exercise up to 20 times, rest and do another set. It is important to work with maximum amplitude, making sweeping movements with your legs.
6. To tighten the muscles of the upper body, you should put your hand through the hoop and begin to actively rotate it in one direction, then in the other. Repeat the exercise with the other hand. It is advisable to twist it in this way for at least 1-2 minutes.
7. Place the hula hoop on the floor. Jump to the side and stand in a circle. Then jump out of it in the same way. This exercise has a beneficial effect on increasing endurance and “burns” the sides, forming a beautiful waist.

Is a waistband effective? Of course, it will remove a few extra centimeters from the sides. However, if your waist is naturally wide (not to be confused with body fat), you won’t be able to sculpt a curve like a frail ballerina.

Exercises with hula hoop for weight loss (video)

Waist like Barbie (video)

Many women worry about seeing significant changes in the mirror. A month of regular training is usually enough for this. Remember: it is very important not only to systematically train your abdominal muscles, but also to eat right. Adjust your menu by calculating your required calorie intake per day.

How to spin a hula hoop to get rid of your belly fat

To start the weight loss process you need a special sports machine. A good choice would be a hula hoop with balls or massage bumps. Weight – 1-2 kg. Buying the right “tool” is not the only important aspect. The hoop helps to remove the stomach if you adhere to correct breathing - do not hold in the air, there should be a lot of oxygen in the vessels. When the muscles are tense, we inhale, when the muscles are relaxed, we exhale.

Is it possible to remove the sides and stomach with a hoop? Yes! Change the direction of rotation every 3-5 minutes so that the muscles do not get used to the monotonous load. All movements are energetic, but not sharp. Engage only your waist: hips, legs, chest remain motionless. Hands can be fastened behind the head. For better results, lift and lower the hula hoop over your entire torso, “breaking” cellulite.

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