Hip Circle with Hula Hoop
Hula hoop fun! Groove your hips and core for a playful cardio workout. Get fit with a twist!
The Hip Circle with Hula Hoop mainly works the core, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Hip Circle with Hula Hoop Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Glutes (gluteus maximus); Lower Back (quadratus lumborum)
Hip Circle with Hula Hoop Variations and Alternatives
How to do the Hip Circle with Hula Hoop
Stand with your feet shoulder-width apart and place the hula hoop around your waist.
Hold the hoop against your lower back with both hands.
Give the hoop a good spin around your waist in either a clockwise or counter-clockwise direction.
Start moving your hips in a circular motion to keep the momentum of the hoop going.
Engage your core muscles and stand up straight to help maintain control over the hoop.
As you get more comfortable, you can experiment with slowing down or speeding up the movement of your hips to change the hoop's speed.
Continue the exercise for a set duration or until you're unable to keep the hoop from falling.
To increase the challenge, try moving your feet (stepping, twisting, or turning) while keeping the hoop in motion.
Remember to have fun with it and move to the rhythm that feels best for you. Hula hooping can be a playful cardiovascular activity that also engages your core and lower body muscles.
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Hip Circle with Hula Hoop FAQs
What muscles does the Hip Circle with Hula Hoop work?
The Hip Circle with Hula Hoop mainly works the core, with help from the glutes & hips and lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Hip Circle with Hula Hoop?
None. The Hip Circle with Hula Hoop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Circle with Hula Hoop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Circle with Hula Hoop variations and alternatives?
Similar exercises include the Standing Side Leg Circles, Double Hip Rotation Cross-Knee Drive, Seated Half Leg Circles and Hip Circle Rotation.
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