better
H E A L T H
a hoop
“Hooping works the core
muscles by strengthening them
in all three planes of motion,”
says Pete McCall, physiologist
with the American Council on
Exercise. “It's a great warm-up
for runners,” says McCall. It also
can stand alone as a core-
focused cardiovascular
workout. Use an adult-size hoop
wrapped with friction tape,
advises Abby Albaum, hooping
instructor and founder of
H o o laM o n sters.co m .
/
*
*
\
TH E PUM P
V
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1. Stand inside the hoop with one foot forward and one foot back, with
your knees slightly bent.
2 . Hold the hoop against your lower back. Give the hoop a push around
your waist and begin moving your hips forward and back, instead of in
a circle, while shifting your weight from one foot to the other.
TACTICS TO KEEP THE HOOP IN PLAY Increase the forward-back
push of your pelvis to speed the hoop up so it rises higher on your
body. Slow it down by whirling your body in the same direction as the
hoop. Alternate between fast and slower speeds.
HOW OFTEN 3 times a week, 30-minute sessions for hooping. Tackle
your whole body with the Core Builder,
b e l o w ,
on alternate days.
CORE BUILDER
30 minutes of hooping, followed by The Plank. (Lie face down on
the floor and prop yourself up onto your forearms, keeping
elbows directly below shoulders; clench hands into fists.
Tighten core muscles by pulling belly button in toward your
spine. Raise hips until your body forms a straight line from
shoulders, hips, and ankles. Hold for 60 seconds.) ffl
When you have only 10 minutes to
exercise, try this full-body workout.
BALL
15 squat taps
^
JUMP ROPE
2 0 seconds
I
.
^
HULA-HOOP
1 minute
2 2 0
MARCH 2010
BETTER HOMES AND GARDENS
