Grace Jones astounded those watching the Queen’s Jubilee concert on Monday by hula-hooping her way through her performance. If the 64-year-old singer’s supremely toned figure is anything to go by, hooping works wonders for defying the ageing process.
Ever since Michelle Obama was spotted hooping with children on the White House lawn a few years ago, it has become the workout of choice for many, with the likes of Beyoncé and Carmen Electra saying it helps to ward off weight gain. So, here’s how to get twirling ...
The basics Pavitri Wypior, an instructor with the Hoop Dance Company in Chertsey, Surrey, says that good posture is crucial to prevent the hoop slipping to your ankles. “Stand with spine elongated, shoulders back and chest lifted — look down and the hoop will drop down,” she says. “Place one leg in front of the other, knees slightly bent and make a pelvic tilt movement forwards and backwards, gently moving just the hips.”
What’s the best sort of hoop? “Adults should not hoop with toy hoops,” Jacqui Smith, an instructor with UK Hooping, says. “You need a hoop that is between 94 and 114cm in diameter.” Since they contain ball bearings, fitness hoops are also heavier than toy hoops, which makes them easier to twirl. Choose one that weighs about 650g, Smith says.
When does it become a workout? When you can keep hooping for upwards of 30 minutes, Wypior says. The trick is not to hoop in only one direction or you will get a muscle imbalance. “Start with your right leg in front, hoop clockwise and anti-clockwise, then move your left leg in front,” Wypior says. Aim to work towards 45-60 minutes of hooping.
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How many calories does it burn? The American Council on Exercise commissioned a study on hooping last year. Results showed that intermediate to advanced hoopers burnt an average of 210 calories every half an hour, which is comparable to the exertion of boot-camp-style classes, step aerobics and cardio kickboxing.
Which muscles does it tone? Hooping has a reputation for cinching the waist, but it helps with all-over toning and improves flexibility and posture, Smith says. The aim is to master moves that will work every muscle in the body and get the heart thumping.