PART ONE:  Abs, Abs, and More, well, abs!

Note:  In this tutorial we used the Weighted Exercise Hoop Vinyl Tapes.   However, you can use any hoop to perform these exercises.

Today’s challenge teaches you how to challenge your abdominals and core with additional exercises using your hoop.  If you find these challenging, make the modifications suggested in the video and always begin any new exercise conservatively to avoid excessive soreness.  If you are just beginning to do core work, please don’t do more than one set of these exercises.

  1. Watch the video called “5 Minute Hula Hoop Ab Sequence”.
  2. Practice the trick you are having most difficulty with at least fifteen times today.
  3. If you have additional time, include 15 minutes of “free hooping”.

In Part Two of our challenge, we are continuing on with our discussion of habits and superfood nutrition.  Specifically, what types of fat to include in your diet and when to eat them.

5 Minute Hula Hoop Ab Sequence


Continuing on with our healthy habits series, our final habit is to ensure optimal fat intake daily. Dietary fat plays six major roles in the body:

  1. Provides an energy source
  2. Helps create and balance hormones
  3. Forms cell membranes
  4. Forms brain and nervous systems
  5. Transports fat soluble vitamins A,D,E, and K
  6. Provides two essential fatty acids the body can’t make (linoleic acid and linolenic acid)

A good rule of thumb is about 30% fat from your diet. It is important to note that among individuals with very specific body composition or sport specific performance goals, these levels can vary. But for most of us, 30% is a solid strategy for ensuring healthy fat distribution.

The balance between saturated, monounsaturated, and polyunsaturated fats is critical and something that most people are not paying much attention to. Aim for 1/3 of your daily fat intake from each of these sources to maximize health, body composition and even athletic performance.

The chart below is an easy cheat sheet that makes this super easy.

Need a new hoop?  Check out our best sellers!

  • Lightweight yet durable, Canyon Child and Youth Hula Hoop was designed to help kids develop a lifelong passion for hooping.

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  • We know hooping is a great exercise but with this combination you can also target specific arm, back and chest muscles. A great total body workout in as little as 15 minutes.

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  • Want a little more flash and excitement in your exercise hooping? Grip tapes and glitter tapes make hooping easier and more fun. Try our new Two in One size and get both the 38″ and the 42″ diameter in the same hoop. Take the guess work out of choosing your new hoop.





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  • The best dance hoop for the best hoop dancers. Experienced hoopers look no further than the Canyon Dance Hula Hoop Ultra Flex.

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  • Get serious about hula hoop exercise. Our Hoop Fitness DVD has four fun exercise sequences designed to burn fat and provide a total body workout.


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  • Two sizes in one hoop! Take the guesswork out of choosing your hoop size. Start out with the larger 42″ size then drop down to the 38″ size as your hooping skills progress.





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  • The Two in One Dance Hula Hoop takes the mystery out of choosing your first dance hoop. The Two in One is the perfect family hoop as the sizes are ideal for both adults and children.




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  • Get a great aerobic workout and work on that waistline with this special hoop and jump rope bundle.

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Leigh Little, Hula Hoop Expert

This Challenge Contributed by:

Leigh Little
ACE Certified Personal Trainer and Fitness Nutrition Specialist

For new videos, find me on Instagram: @leighdavislittle
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