You should buy an adult hula hoop for better exercise effect. It is heavier and bigger than the children's hula hoop, so it will be more suitable for you to use. If you are a novice, the hula hoop you buy must meet two conditions: the diameter is 40 inches and the weight is 1-2 kg.

2. Straight lunge

Stand in the hula hoop and raise your right hand horizontally forward. Back against the hula hoop, tighten your pelvis, relax your shoulders and hold your chest out. Bend your knees slightly, shake the hula hoop counterclockwise, and remember to keep your balance. If you feel a little awkward, you can also take a step forward with your left foot. When you feel the hula hoop fall, you can stand up straight and use the strength of your hips.

3. lateral lunge

Stand parallel with your feet open, slightly wider than your shoulders. Try shaking the hula hoop first, and then you can shake your ass left and right to let the hula hoop touch your waist. In this process, you should tighten your abdominal muscles and consciously hold your chest high. The harder you push, the faster the hula hoop turns.

4.360 degree rotation

First of all, don't use the hula hoop yet. Tie your left foot tightly and step out of your right foot. Rotate your body, swing your right foot 360 degrees, and then put it on the floor. (The left foot is the axis)

Then pick up the hula hoop and stand in a straight lunge. First, turn the hula hoop counterclockwise. When it turns parallel to the ground, you can support your weight with your left foot and turn the hula hoop with your right foot. The power generated by the hula hoop will turn your body. When the hula hoop turns, you should immediately enter the hula hoop. If you feel uncomfortable, you can try to change your feet and direction.

5, aperture method

Stand still, gently pick up the hula hoop with your right hand and palm down. Slowly start turning the hula hoop counterclockwise and gradually let it reach the head. Turn the hula hoop upside down with your thumb and change hands at the same time. Apply force to the hula hoop by hand to make it rotate back and forth. In this case, the hula hoop will always touch your palm and back.

6. Prayer hole method

Turn the hula hoop in a basic way. When the hula hoop rotates around your left hand, raise your right hand so that the palms of the left and right hands overlap, as if praying. At this time, the edge of the hand becomes the contact point. Keep your thumb straight. When you are more skilled, you can choose to join the squat posture, and of course you can dance.

7. Walking method

Prepare for lunge. Try to make the hula hoop rotate parallel to the ground, and then take a step forward every time you push the hula hoop with your hips. When you feel skilled, you can walk faster. You can also walk backwards or sideways.

8. Transfer method

Hold the hula hoop gently with your left hand and palm down. Shake the hula hoop clockwise so that it is parallel to the ground. When it swings from side to side behind you, you transfer the hula hoop to your left hand and then turn it to the front. Keep changing hands to practice and complete the circular rotation. When you are skilled, you can turn a hula hoop while walking, or you can turn a hula hoop while squatting.

9. Jump method

Pick up the hula hoop in your right hand and turn it into a figure of eight in front of you, just like a helicopter going straight up and down. When the hula hoop rotates from right to left, lower your head, raise your knees and jump into the hula hoop. Turn your wrist and point your palm at yourself. Then return to the original position. Do you find it challenging? Then you can grab both ends of the hula hoop and use it as a skipping rope.