The 10-Minute Hula-Hoop Routine You Didn’t Know You Needed

Jun 26, 2017 //

Are you bored of jogging on the treadmill or lifting the same old weights over and over again at the gym? Why not try something new — and have a ton of fun while you’re at it — with this quick and easy hula-hoop routine?

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Yes, you heard that right. All you need is a hula hoop and an open mind for this unusual, but super-fun workout.

1. Side To Side

Spend the first two minutes with a simple side-to-side move.

  • To do this move, hold the hoop at your waist, and your feet a little wider than shoulder width apart.
  • Push the hoop from your hip to get it started, then spin your hips in a side-to-side motion to keep it going.
  • If you can’t make it a full two minutes, try to do one minute before resting for a moment and starting again.

2. Front And Back

  • Start with one foot about two feet in front of the other.
  • Hold the hoop at waist level and push it off your hips to get it started.
  • Rock your hips forward and back, keeping your knees loose, to keep the hoop going.
  • Try to continue this motion for two minutes, or two sets of one minute.

3. Orbit

This step will give your hips a bit of a break, so you can focus on your arms.

  • Stand with your feet together, and one hand straight out in front of you, holding the hula hoop.
  • Start spinning the hoop around your hand vertically, moving your hand up and down to keep it going.
  • Once it’s in motion, slowly lift your hand up above your head, and keep the hoop rotating for one minute.
  • Rest, then repeat with the other hand.
  • When you’re done, repeat once more for each hand.

4. The Bump

For the final two minutes, you’ll switch back to an exercise that uses your hips and legs.

  • Stand with your legs squeezed together and your knees slightly bent, with the hula hoop at your waist.
  • Lean forward and push the hoop off so it starts to rotate.
  • Lift your body up and down to keep the momentum of the hoop going, keeping the weight on your toes.
  • Keep the hoop going for a minute, then rest, and repeat.