5 Hula Hoop Exercises to Work Your Core and Your Glutes Using a Stability Ball

What Better Homes and Gardens Got Right (and a few minor tweaks) PLUS a Low Impact Hula Hoop Circuit that Will Activate Deep Core Muscles

Better Homes and Gardens 5 Hula Hoop Exercises That Fire Your Core and Wake Up Sleepy Glutes

Our Two In One Fitness Hoop was featured in the October issue of Better Homes and Gardens magazine.  “Versatility makes this fitness hoop and jump rope worth the investment”  You can check out their Fit in 15 workout routine in the issue.  If you are looking for a lower impact version, we’ve got your covered – Scroll down below for our Done For You Low Impact Hula Hoop Circuit!

A quick note on the sequence featured.  We do not recommend performing arm circles with a weighted fitness hula hoop.  Especially for those that have any type of shoulder injury, or are just starting out, it can potentially put excessive strain on a shoulder, and trying to take the hoop from the front plane with arm circles to an overhead lasso as shown, could be dangerous. The hoop doesn’t easily transition between those planes without a grip change, so we just wanted to give a word of caution.  Our lighter dance hoops and arm hoops would be a better weight for arm circles that focus on working the shoulder.

Add This To Circuit To Your Routine to Work Your Abs While Hooping!

Not everyone is ready for high impact jump roping, so we thought we would add a low impact hula hoop workout that not only gets the job done in A BIG way, but activates your core fully and wakes up sleepy glute (butt) muscles in the process.  Try adding this circuit in 2-3 times per week.

Reasons To Fall in Love with The Ball!

  • Inexpensive and Lightweight
  • Recruits deep stabilizing muscles
  • As it strengthens your muscles, it also heightens awareness of how your body moves – critical for recruiting abdominal muscles while hooping
  • Reengages spinal muscles because your body constantly adjusts to maintain balance
  • Provides a low impact cardiovascular workout
  • It can replace your chair at work!

Yes!  We Carry The Stability Ball!  You Can Order Here!

Exercise #1: Sitting (Learn to ENGAGE Your Core) - Without Your Hula Hoop

Ball Sit 281x300 5 Hula Hoop Exercises That Fire Your Core and Wake Up Sleepy Glutes

Starting Position: Make sure you are on the center of the ball, legs just wider than hip width stance to help increase stability.  Feet are firmly planted, toes relaxed.  Chin is level.  Aim for your hips and knees bent at 90 degree angles.

Begin the Movement.  Relax your shoulders and try to lengthen through the top of your ears.  Imagine you have someone sitting directly in front of you that is blocking your view and you are lengthen to see above them.  Keep your line of sight in front of you.  Pull your belly button in toward your spine. Begin sitting for a few minutes breathing slowly and paying attention to your posture.

Exercise #2: Pelvic Tilt (Learn to Isolate Abdominals)

Don’t think you’re really engaging your abs just sitting on the ball?

Try slouching or letting go of your abs and watch what happens! The ball will immediately roll!

Basic Starting Position

Ball Sit 281x300 5 Hula Hoop Exercises That Fire Your Core and Wake Up Sleepy Glutes

Pelvic Tilt

Ball Pelvic Tilt 284x300 5 Hula Hoop Exercises That Fire Your Core and Wake Up Sleepy Glutes

Starting Position:  The starting position is the sitting position described above.

Begin the Movement.  While in the sitting position, curl your tailbone toward you.  This is a very small movement.  You will feel the ball roll slightly under you.  Return to your neutral starting position.  Push your tailbone back slightly as you feel the ball roll backward.  Return to your neutral starting position.  Repeat this movement 5 times.

Exercise #3: Small Circles (Learn to Isolate Abdominals)

Starting Position:  The starting position is the sitting position described above in Exercise #1.

Begin the Movement.  While in the sitting position, begin making very small circles with your pelvis while keeping your belly button pulled in toward your spine.  You want as little movement as possible.  Make 5 circles in one direction then switch directions.  Try getting your circles smaller and smaller.  Maintain good posture, keep your line of sight in front of you.  Remember to keep your arms out an open to help keep your chest lifted and your back muscles engaged.

Exercise #4: Bouncing (Wake Up Sleepy Glutes)

Starting Position:  The starting position is the sitting position described above in Exercise #1.

Begin the Movement.  Begin in the sitting position.  Focus on pressing your feet into the floor, tighten your leg muscles and begin bouncing.    Hold on to a piece of furniture with one hand if you find you have balance issues while bouncing.  Breathe through your bouncing.  You should feel your glute (butt) muscles engage within about 30 seconds.  Try bouncing for one minute.

Advanced Movement:  Lift your heels up and press toes into the floor as you bounce.

Exercise #5: Using Your Hula Hoop on the Ball (Activate Abdominals, Not Your Lower Body)

Starting Position:  The starting position is the sitting position described in Exercise #1.

Begin the Movement.  While in the sitting position, begin spinning your hula hoop by pressing the hoop in toward your belly button.  Try activating your abdominal muscles by pulling your belly button into your spine and making very small circles as in the previous exercise.  You may only get your hula hoop to rotate 3-4 times while practicing this movement and that’s ok.  You are learning to isolate the abdominals without recruiting as much of your hip and leg muscles as you might when you are standing.  Try this exercise for 5-6 hoop spins.  Reverse the direction to prevent any imbalances.

Exercise #6: Waist Hooping

Hoop Fitness DVD B110 231x300 5 Hula Hoop Exercises That Fire Your Core and Wake Up Sleepy Glutes

Now try hula hooping for 3-4 minutes both in the front back position and the side to side position, really concentrating on abdominal recruitment.  Be sure to switch the direction or current, your hoop spins to prevent any imbalances.

Repeat the circuit 2-3 times depending on your level of fitness.  Try incorporating these exercises at least twice a week for max effectiveness

Need help learning to waist hoop?  Our Hoop Fitness DVD walks you through the basics of of using your weighted hula hoop to work your core and provides a total body workout.

About the Author:

Llittle0915v11 150x150 5 Hula Hoop Exercises That Fire Your Core and Wake Up Sleepy Glutes

Leigh Little is a 42 year old mom of two, certified Personal Trainer, Fitness Nutrition Specialist and Precision Nutrition Certified.  She is a regular Canyon Hoops contributor with blog articles and videos and is the creator of Canyon Hoops Hoop Fitness DVD.  To work with Leigh one on one for hoop fitness, dance, or weight loss contact her at leighlittle@real-fitness-solutions.com

You can also find us on Facebook, Twitter, and Google+

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