Here is a fun and low impact workout you can do at home. All you need is a hula hoop.
If you’ve set yourself a fitness regime, like jogging around the block or working out at the gym twice a week, chances are you skip the commitment sometimes. It can be hard to keep to an exercise routine when you’re tired or busy, or when it’s raining outside or when you are quarantined. But in fact, you don’t need to go anywhere to sustain basic, all-round fitness. You can exercise effectively in your own home, and in your own time, especially with a fun accessory to spur you on. Here are five ways to keep fit with a simple, inexpensive hoop.
1. Spinning on the hips
Standing tall and straight, spin the hoop on your waist or hips. If you find this tricky, rock your body slightly from side to side, tilting alternate hips as you do so. The hoop will respond by settling into a steady, rhythmic spin. You’ll find plenty of demonstration videos online to guide you further. Once you’ve got the hoop flying, raise your arms above your head, stretching your whole body as you rock. As you develop the technique, you’ll be able to control the speed and position of the hoop more precisely, adding to the fun. Meanwhile, the more you spin, the more your body will benefit.
2. Rolling the hoop
Take your hoop for a walk around your home. You’ll need to steer it around the furniture and maintain pace so it doesn’t wobble and fall. Control it with one hand, then the other, to exercise the muscles up and down each side of your body as you go. If you’re able to extend your walk outside or up and down a flight of stairs, all the better; but if not, repeat your obstacle course as many times as you can. The more steps you take, the more exercise you’ll be giving your heart. You’ll also strengthen your back, arms and legs as you maneuver your wheel. Time yourself, and see if you can increase your speed to stretch yourself further.
3. Crawling through
Secure your hoop, in a vertical position, between two chairs or other strong, fixed items. The base of the hoop should be on the floor. Now lie down and slide through. When your toes have crossed, turn around and crawl back the other way. Now roll over onto your back and pull yourself through, each way, in that position.Over on your stomach again, raise your arms and walk on your hands through the hoop, letting your feet drag on the floor. Finally, crouch on your haunches, like a rabbit, and jump through the circle in a squatting position. This last approach may make your legs ache, but they’ll feel stronger for the exertion by the next day. In fact, your whole body will feel pleasingly stretched and toned.
4. Raising and balancing the prop
Starting in a squatting position, raise yourself up, lifting the hoop with both hands. Straighten up to a standing position, but keep raising the hoop, till it’s high above your head. Hold it there for as long as you can, then gradually bring it back down again, bending your knees, rather than your back. This exercise will strengthen key muscles and joints through your body, also developing your balancing skills. For extra exertion, swing or throw the hoop from side to side, over your head.
5. Jumping through the ring
For this exercise, you’ll need a thick, protective mat to fall on. Position your hoop about a foot off the ground, between two chairs, and attach it loosely to each. Now step through, to get a feel of the hoop’s inside area. Do a few practice falls and rolls on the mat, too. With this warm-up, you’ll be ready to jump. Stand close to the hoop, then crouch, head tucked in, and throw yourself through. As you travel, curl your legs up under you, ready to roll on landing. Once you’ve mastered this skill, raise the hoop by increments for progressively higher jumps. Jumping challenges the whole body, including your heart, while also being good fun.
You can enhance these activities by setting some punchy music playing. Exercise is twice as enjoyable when you’re moving to a catchy tune.
With a simple hoop, you can get all the exercise you need for basic fitness. It might not be the best day for a trip to the gym or a run through the streets, but you can pick up your hoop at any time.