Hoop for weight loss: is it possible to remove the stomach and sides with a hula hoop?

Home workouts will always be relevant, despite the constant increase in the number of gyms and fitness studios. Exercising at home is convenient, does not take up travel time, and most importantly, you can train at any time. But can such training be effective for losing weight if the equipment is either missing or its presence still does not bring any benefit. Many people probably have a Soviet aluminum hoop lying around that still can’t find a use. Just with the help of a simple hoop you can reduce your stomach and sides.

Is it possible to remove the sides and stomach with a hoop?

Hula hoop spinning is a cardio activity that we know helps you lose weight. But the result directly depends on the time of such training. From the moment you start training up to 20 minutes, the body uses glycogen reserves, that is, carbohydrates, as energy. Once these reserves are depleted, the body uses fat reserves.

Accordingly, ten-minute exercises with a hoop will not be enough to lose weight. Hoop training should last at least 30 minutes.

When twisting the hoop, the core muscles are actively involved in the work. Namely: the muscles of the abdomen, back, thighs and buttocks. They are actively loaded, providing constant tension and a high tempo for rotating the hoop. Thanks to this, even short workouts can visually tighten muscles, increasing their tone. Thus, first of all, waist size decreases .

The hoop itself does not break down fats - this is a myth. Fat burning is achieved only through the expenditure of energy and intensity of training, which increases the heart rate to the range in which fat is burned. That's why:

• if the training consists only of hula hoop rotation , the duration and intensity, thanks to properly selected equipment, should increase;
• if the workouts contain strength exercises , hoop rotation can be used to strengthen the abdominal muscles and as a cardio cool-down at the end of the program.

Hoop or hula hoop

Before we begin presenting the information, a small lyrical digression: the hoops that we spun in kindergarten and school during exercises (the same blue and green ones that weigh several grams) are absolutely not suitable for losing weight, since they give minimal effect and completely useless.
The word “hula hoop” is derived from the name of the Hawaiian dance “hula” and the English word “hoop” (Russian “hoop”) - Wikipedia

We are already big girls, and we should use a heavier hula hoop (weighing 2 kg, for example) and more massive, better with massage rollers and filling to increase the load.

In their turbulent youth, our mothers made the “Soviet hula hoop” themselves - they cut an empty hoop, covered it with sand, and then sealed it with tape. If you want to save money and are not afraid of sand all over your house, take this proven life hack into service.

What can you expect from spinning a hoop?

• Strengthening the cardiovascular system, since hula hoop exercises are a cardio exercise.
• Strengthening the muscle corset: abdominal muscles, back, thighs, buttocks.
• Helps reduce waist size by toning muscles.
• Reduces the percentage of body fat with prolonged and regular exercise.
• Improves blood circulation in internal organs.

Important. For any dysfunctions and inflammations of internal organs, or recent surgeries, including childbirth, hoop training is contraindicated.

How to reduce your waist by 2 centimeters in 2 weeks

In the last article, I was worried that I’m not particularly a fan of strength sports, but having decided that sports are multifaceted, there are enough varied activities for everyone, today I will start making a selection of other also useful types of sports activities, most of which are available to everyone and which I do (I tried ;) herself.

Let's start with the well-known and affordable waist hoop. It was invented quite a long time ago in the late 50s of the last century by the American Richard Knerr. Although the “ancestors” of the hoop were known since time immemorial, they were made of wood and used by many peoples during dances.

Later, a type of hoop appeared - the hula hoop, the name of which is due to the Polynesian dance “Hula” (the second part of the word is of American origin “hoop” - hoop). If you have not come across information about the differences between a “just” hoop and a hula hoop, let me explain that this is the same hoop, but only equipped with different “stuff” - it can be collapsible, have massage rollers or a revolution counter.

How to choose a hula hoop for weight loss

The hula hoop comes in several variations:

1. Metal. This is a version of those familiar to us Soviet hoops. Weight is approximately 1-1.5 kg. This hoop is suitable for everyone, but over time its weight becomes too light.

1. Weighted. Plastic hoops with sand or polymer balls inside, weight can reach 2.5 kg. This option should be chosen by those with strong core muscles and a healthy spine.

1. Massage. Such hoops have suction cups or balls at a short distance from each other. They provide greater blood flow and massage to muscles and organs, but are more likely to leave bruises and more discomfort than benefit. Such models can be decomposed into separate parts.

1. With rotation and calorie counters. These electronic hoops calculate the number of rotations and, based on this data, calculate the calories burned, but the result will be inaccurate, since the program does not take into account individual characteristics: weight, age, etc.

The choice of one of the options depends on your health and physical fitness. To begin with, you should choose lightweight versions, no heavier than 1.5 kilograms.

Heavier ones can cause damage to the vertebrae and untrained muscles, as well as cause pain. But it is precisely these models that will provide optimal load from rotation, accelerate fat burning and increase heart rate. Therefore, trained girls should choose weighted models without massagers .

If the load becomes insufficient over time, you can use several hoops. For example, in artistic gymnastics, dozens of hoops were used at once, wrapped with tape or tied together. This helped strengthen muscles, develop strength and coordination. But it also brought a lot of discomfort.

Types of hoops

The main types of training devices:

Selection rules

For a hoop to help you lose weight, you need to pay attention to the following characteristics:

1. Diameter _ The top edge of the projectile should be at the level of the navel.
2. Weight . For beginners, it is recommended no more than 1 kg, then you can increase the weight.
3. Complexity . If you have no experience, you should start with simple hula hoops.

How long to hula hoop for weight loss - weekly program

To achieve the effect, you should train 3-4 times a week. Daily training is possible only if there is no more than 5-10 minutes for training. Therefore, in order for classes to be more productive, it is necessary to increase the load and rotation time over time, but also give the muscles a full day of rest.

Day 1

Rotation in one direction for 2 minutes, also 2 minutes in the other. Thus, perform 3 approaches. Place your feet wider than your pelvis.

Day 2

Rotation for 2 minutes in each direction, 4-5 series in total.

Day 3

Rotation for 2 minutes in each direction for 6 series. To make the load more difficult, your feet can be placed closer to each other.

Is it useful to twist a hoop around your waist?

Women are willing to do a lot for a slim figure. Judging by the reviews, strict diets or physical activity help, but they also spoil the mood and are not always beneficial: who would like to give up their favorite foods or work up a sweat in the gym. In this case, the circle wins 100%. Why do they twist the hoop around the waist? Does hula hoop help you lose belly fat? The benefits of a hoop have been proven for a long time: it helps not only to make your waist thinner, but also to get rid of fat deposits on the sides and hips. Other effects:

• Lymph circulation improves.
• Metabolism normalizes.
• The body becomes more flexible.
• Your posture becomes straight without any extra effort.
• The respiratory system is trained.
• Stress and fatigue disappear.
• Losing body weight without intense training.

What determines the number of calories burned?

It is impossible to accurately calculate the calories you have lost: for this you need to call a whole laboratory of doctors and scientists with the most modern technology. And you don’t need it! The main thing is to know how the calorie loss mechanism works.

Their costs are influenced by the following factors and circumstances:

• Starting weight: the more you weigh, the more you will use, it couldn’t be simpler. Nutrients are necessary for the body to function normally and ensure vital activity: the larger our “organism,” the more it needs, and the more it spends;
• Metabolism is the magic wand that makes us slimmer. To get this treasured stick, you need to eat right (we wrote about this just above);
• Twisting method: The harder you move, the more it melts. If you are ready to try yourself as an acrobatess from Cirque du Soleil, you can try doing exercises on one leg, jumping or balancing on a chair, then the consumption will increase significantly and the muscles will become stronger. Just don’t overdo it: fractures and bruises won’t make you slimmer;
• The weight of the hoop and its dimensions - maintaining balance with a large weight on oneself is a complex and energy-consuming task.

Are there any contraindications for hoop training?

Not everyone can spin a hula hoop. This type of exercise should be avoided for the following diseases:

• inflammatory processes in the abdominal area;
• lumbar intervertebral disc herniation;
• back injuries;
• diseases of the pelvic organs (uterine fibroids, organ prolapse, etc.);
• arthrosis of the hip joints;
• kidney diseases.

Training is also contraindicated during menstruation and pregnancy. After a caesarean section, it is also not recommended to twist a hula hoop - exercises can provoke internal bleeding and weaken fresh stitches.

Both women and men can perform exercises with a hoop.

Hula hoop exercises will be a good addition to training at home or in the gym. Try to stick to a proper and healthy diet and not exceed your daily calorie intake. In 3 months of regular training, the muscles will become toned, the body will become more elastic, and the waist will decrease by 3-5 cm.

How many calories are burned when spinning a hoop?

If you were wondering how many calories are burned when you spin a hoop, then I will tell you the figure that I found while trying to find out how many calories a hoop burns in 15 minutes.

When twisting it during this time, but only weighted or massaged, you will spend 100 kilocalories, which are equal to a whole (albeit small) Milky Way chocolate bar.

Since there is now a variety of shapes and styles among hoops, I will briefly discuss what they are like to make it easier to choose the most suitable one.