30 Day Hula Hoop Challenge: Flat Stomach & Small Waist

30 days of hula hoop challenge helps to fortify your abdominal muscles, reduces the size of your waistline and also helps to eliminate excessive fat from your body. If you practice on a daily basis it will help you develop core strength. It takes only 20 to 30 minutes every day to do the hula hoop challenge. One month of this challenge can help in attaining the right body type.

For girls hula hoop is the only solution if they have less time on their hands to devote to daily exercise.  Hula hoop is a big round ring that can be twirled around your waist. The hula hoop is most effective as it helps to strengthen the stomach, slim hips, waist, and provides you complete relaxation to get rid of stress. Practicing hula hoop every day is the best way to get rid of stress and anxiety. It helps to relax your tensed spines and boosts your energy levels.

If you are looking for a schedule to follow for 30 days without taking a break then this hula hoop challenge is the best remedy for weight reduction and tightening of abdominal muscles.

Tips to Follow:

Perform the exercise for 5 minutes each time and do it in sets of two. One set is done on one side and the other set is concentrated on the other side. Symmetry is very important.

Warm up before performing hula hoop. This way it will help to build-up your muscles for the effort that hula hoop requires and encourages other parts of the body such as the legs, shoulders, and arms. Warm up for at least 10 minutes before you begin hula hoop.

How to Hula Hoop?

Through your legs take a hula hoop and put it around the waist. Begin with gently twirling your hips to bring the hula hoop in motion. Keep your legs still and move the rest of the body. Take a little break and then bring your abdominal muscles to work again.

Bending a Hula Hoop Around your Wrist:

Place a hula hoop around your wrist on one hand and pick up it to the side. The second arm is placed freely on the side of the body. Rotate the hula hoop in motion ensure to not move the wrist. Rotate the hula hoop for a minute, then change the hand and perform another minute (time 2 min). 


Grasp a hula hoop on one hand (fingers joined, thumb turned up at a right angle). Lift your hand up then begin rotating hula hoop above your head. The arm can be slightly curved at the elbow. Twist the hand for one minute and then repeat with the other hand (time 2 min). 

Twisting a Hula Hoop:

Start by rotating a hula hoop around your waist. Once you get the right pace the hula hoop will not drop.  Gradually and carefully take a step to one side with one leg, taking support on the other leg. A few seconds later, take a step in the reverse direction and repeat on the other leg. For two minutes, try to change the hoop and at the same time move from every side. 

Hula Hoop Final Step:

Hold from both hands, the lower part of the hula hoop (hands to be close to each other). Twist your right leg at the knee and raise it up. Using the right hand just give the hula hoop at the thigh, then pass the edge to his left hand, raise up, clutch with both hands and do it again in the same motion rendering rim under the left thigh. Interpret circle time at one time in the second leg. Do it for a minute.

Training Plan for 30 Day Hula Hoop Challenge:

  • Day 1:    5 Mins
  •  Day 2:    5 Mins
  •  Day 3:    5 Mins
  •  Day 4:    5 Mins
  •  Day 5:    7 Mins
  •  Day 6:    7 Mins
  •  Day 7:    7 Mins
  •  Day 8:    10 Mins
  •  Day 9:    10 Mins
  •  Day 10:  10 Mins
  •  Day 11:  12 Mins
  •  Day 12:  12 Mins
  •  Day 13:  12 Mins
  •  Day 14:  15 Mins
  •  Day 15:  15 Mins
  •  Day 16:  15 Mins
  •  Day 17:  17 Mins
  •  Day 18:  17 Mins
  •  Day 19:  17 Mins
  •  Day 20:  20 Mins
  •  Day 21:   20 Mins
  •  Day 22:  20 Mins
  •  Day 23:  20 Mins
  •  Day 24:  25 Mins
  •  Day 25:  25 Mins
  •  Day 26:  25 Mins
  •  Day 27:  25 Mins
  •  Day 28:  27 Mins
  •  Day 29:  27 Mins
  •  Day 30:  30 Mins

Hula hoop challenge is usually challenging for beginners however a number of instructions are available online on how to perform the 30-day hula hoop challenge. It is one of the most effective exercises to build core strength and muscles.SHARE THIS STORY ON FACEBOOK

Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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