Have you ever thought about toning your body and increasing calorie expenditure with the help of a hula hoop? Besides being a popular accessory among children during childhood, it is also a great option to burn calories, because it works all body regions.

The hula hoop provides low-intensity, no-impact exercise, so it can be used by people of all ages. When done regularly, the activity can burn up to 600 calories in one and a half hours of exercise. Check out a 20-minute hula hoop workout.

Waist

1. Start standing with your legs together, holding the hula hoop around your waist.
2. Rotate the hula hoop around your waist and circle your hips counterclockwise.
3. Do 2 sets of 1 minute clockwise and 1 minute counterclockwise.

Squat legs apart

1. Stand with your legs shoulder-width apart.
2. Rotate the hula hoop around your waist clockwise.
3. Keep your arch rotating and your chest up as you push your hips back and bend your knees at a 90 degree angle.
4. Press your heels together and push your hips forward to get back to standing.
5. 2 sets of 1 minute clockwise and 1 minute counterclockwise

Squat with heel

1. Hold the hula hoop above your head.
2. Lower by bringing the hips back and bend the knees at a 90 degree angle into a squat.
3. Immediately afterwards, press your heels together and push your hips forward, jumping into the air.
4. As you place your feet on the floor, with your knees slightly bent, enter your next squat.
5. Take a rest break as needed. Repeat 2 sets of 1 minute each.

Read also: Back Exercises: Know which ones are the best

High knees

1. Stand with your feet hip-width apart, holding the hula hoop directly in front of your body.
2. As you exhale, bring your left knee to your chest.
3. Simultaneously, lift the attachment over your head, keeping your back straight and your chest up.
4. Pause for a moment and lower the leg and hoop back at the same time.
5. Then repeat with the right knee, raising the ring above the head. Do 2 sets of 1 minute each.

Balance

1. Stand with your feet hip-width apart, shoulders down and back.
2. Rotate the hula hoop around your waist clockwise.
3. Keep the attachment turning as you shift the weight to the left leg and lift the right foot a few inches off the ground.
4. Then lower the right foot and change sides, lifting the left leg. Repeat for 2 minutes.

Read also: Exercises with a hula hoop to lose weight

Static Squat

1. Stand with your shoulders back.
2. Hold the hula hoop in front of your body, in front of your chest.
3. Take your hips back and bend your knees into a deep squat.
4. In this way, press your heels together and stand upright again, regaining your weight.
5. Finish with 2 sets of 1 minute each