Probably, a lady of any age – especially if the lady is young or feels young – dreams of having a beautiful figure, a flat stomach and a thin waist. One of the easiest ways to achieve this is with hoop abdominal and waist exercises. With it, you can achieve gorgeous results in a fairly short time. It’s never too late to start hooping! But which hoop to choose, how to twist it correctly and what exercises to perform? Let’s try to figure it out.

Types of hoops

First of all, you need to understand what waist hoops are and choose the option that suits you best. Over time, you can change the lightweight hoop to a heavier projectile, but it’s best to start with the simplest one.

And the simplest and most inexpensive hoop is plastic or aluminum. You probably remember him from school physical education lessons or classes in sports clubs, and also saw him during the performances of circus acrobats. The advantages of such a hoop: low weight and low price. It’s great for beginners. The disadvantages include a weak load and a mild massage effect. If you are trained enough, then a light hoop will not have much effect, as the muscles are already used to higher loads. In this case, it is worth thinking about buying new equipment for classes.

Another type of hoops is weighted. These hoops can weigh up to two kilograms and are perfect for those who have fairly well-developed abdominal muscles. Accordingly, the stronger the press, the harder the hoop is selected. But you should not overestimate yourself, because if the exercises are too difficult, you simply abandon the workout. By the way, you can make a weighted hoop yourself. It is enough to make a small incision (if the hoop is plastic), pour sand or pea grits into the cavity, and then seal the incision with electrical tape or tape. If the hoop is aluminum and cannot be disassembled, you will have to accept and purchase heavier equipment.

Another type of hoop that is often found in stores is folding hoops. They are convenient because they do not take up much space, they are easy to fold and disassemble. So, you can always take such a hoop with you on vacation or to the country. If you are often on the road, but are determined to study, then this option is just for you.

The massage hoop for the waist performs two functions. It not only trains the abdominal muscles, but also massages the skin with special balls or tubercles, increasing blood circulation and helping to get rid of fat. Sometimes such hoops are equipped with sensors that record the duration of training, the number of calories burned, and even the number of turns.

Benefits of practicing with a hoop

If you have a heavy massage hoop, it will be very difficult at first – bruising is likely. But over time, you will get used to it, the bruises will go away, and the stomach will please the eye with a strong press. Even if you do not know how to twist the hoop, soon the classes will begin to bring you pleasure. There are a lot of advantages of practicing with a hoop – here are just some of them:

The hoop does not affect the internal organs and, contrary to popular belief, does not cause their displacement. The press reliably protects them from negative impact.
The hoop is very easy to handle. Even a child can handle it.
The hoop helps not only to get a beautiful belly, but also participates in the development of coordination, as well as strengthening the respiratory and vascular systems.
Thanks to the massage effect, classes with a hoop improve skin tone and its appearance.
Hoop training burns about 15 calories per minute! This is a great way to “neutralize” an extra candy or bun eaten at dinner.

How to spin the hoop?

For classes to be effective, you need to learn how to twist the hoop correctly. First of all, find a place to practice. It should be spacious enough so that you do not accidentally hit anything (or anyone). During a normal exercise (simple rotation), you need to stand straight with your feet shoulder-width apart and keeping your abdominal muscles in tension. During the rotation of the hoop, not only your press must work, but also your legs, the entire body and neck, otherwise you simply cannot keep the hoop at your waist.

There are a lot of exercises with a hoop, but the most popular, of course, are exercises for the waist and abdomen:

simple rotation
This is the most common type of exercise – you just rotate the hoop at an average pace for 15-30 minutes. The legs are shoulder-width apart, the back is straight, the movements are smooth, the rotations are fast.

Alternate rotation
Another easy exercise. When you start to rotate the hoop, do 5-7 rotations in one direction, then stop and do 5-7 rotations in the other direction. To begin with, it is enough to change direction 25-30 times, but gradually the number of approaches can be increased.

Half crouch rotation
This exercise is for the more experienced. Put your feet shoulder-width apart and start spinning the hoop, and then gradually sit down as low as possible, but keeping your balance. This exercise will not only strengthen the abdominal muscles, but also tighten the muscles of the buttocks and thighs. However, it should not be performed for more than ten minutes.

Squat spin
This exercise is similar to the previous one. You need to stand in the starting position and start rotating the hoop. But, unlike the previous exercise, squat and rise up, and do not linger in static tension. The main thing is not to lose the hoop.

Rotation on the go
With this exercise, you need to walk around the room, alternately rotating the hoop at the waist and hips. Depending on the level of training, you can gradually increase the speed of movement and the intensity of rotation.

We swing the press with a hoop
In this exercise, the starting position is the same as in normal work with the press: lying on your back, knees bent. The hoop is under the neck, hands freely wrap around it. Perform body lifts, first lifting your head off the floor, then your shoulders and back. To complicate the exercise, you can do alternate twisting (turns). This will stretch the oblique muscles and form a thin waist.

Contraindications

Unfortunately, not everyone can spin the hoop. Doctors do not recommend rotating the hoop

Elderly people;
Girls during menstruation;
Women during pregnancy and within 2 months after childbirth;
For diseases of the back, abdominal organs and gynecological problems

The hoop will help you become slim, but do not forget about proper nutrition and other physical activities. If you have no contraindications, then feel free to start preparing your body for the hot season, because spring has already arrived, and there are only a couple of months left until summer!