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Exercise handout — move better, feel better.
Waist Hula Hooping
Stand in a split stance with your knees soft and a hoop at your waist. Keep the hoop turning with small forward-and-back pulses of your trunk, without circling your hips. You may feel your trunk, hips and legs working and your heart rate rise.
Stop if
Stop, let the hoop drop or catch it, stand still and rest. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your back, hips or waist, bruising, or dizziness.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
No equipment needed
Dosage
1
Sets
300 sec
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Clear plenty of space around you, then step inside a large hoop and stand with your right foot about a foot length in front of your left, both feet flat and your knees soft.
- Hold the hoop level against the small of your back with one hand on each side, and turn your upper body a little away from the direction you will push.
Step 1 of 3
Split stance, trunk pressed forward, hoop touching the front of the waist.
Step 2 of 3
Split stance, trunk pressed back, hoop touching the small of the back.
Step 3 of 3
Split stance, trunk pressed forward, hoop touching the front of the waist.
What you should feel
You may feel your trunk, hips and legs working to keep a steady rhythm, and your breathing and heart rate rise.
Breathing
- Breathe steadily and naturally with the rhythm; do not hold your breath.
Safety Information
If you have a lower back, hip, rib or abdominal problem, a hernia, dizziness, are pregnant, have recently given birth, or have had recent surgery, ask a health professional before trying this exercise. Use a large, light, plain hoop rather than a heavy, weighted or ridged one, clear plenty of space around you, and start with a few minutes at a time. Stop if you feel pain, notice bruising, feel dizzy, or feel unusual discomfort in your back, hips or waist. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.