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Exercises with Ula Ula to do at home

Uula ula fans are many , from Lucy Mecklenburgh and Kelly Brook to Kelly Osbourne, Beyoncé and even Michelle Obama.

Roxanne Ridge, who is a qualified instructor, tells the truth and explains how you can have the aptitude to do this new exercise work from the comfort of your own home.

Why ula ula?

Apart from the fact that it is a seriously fun way to work your physique, the ula ula can improve your coordination skills , strengthen the abdominals, the obliques, the glutes and the thighs; And if you are using a heavy weighted hoop, you can reshape and tone all areas of your body.

A recent study found that the ula ula can burn around 210 calories in 20 minutes, but depending on how hard you work, you can burn 7 calories per minute and up.

Try for 10 minutes a day , (Kelly O says that if you do five minutes in the morning, and five in the afternoon you will really start to notice a difference).

If you do a fast pace, high intensity training for 10-20 minutes a day, around 4-6 weeks, you will begin to see the benefits and you will get a flat stomach .

Where can you find a hoop?

The bigger the ring, the easier it is to make it rotate around your body. You need to find a ring that is close to your navel while the edge is placed on the ground (to measure it).

There are two types of hoops you can choose from:

1) The heavy hoops are the most used for resistance and the development of core muscle strength (great if you want to do squatting movements with the hoops).

2) Weighted rings are not ideal for beginners. Try a 25mm diameter, 40 inch ring around the waist and a 20-35mm ring for the ula on the arms or other parts of the body.

The 3 steps to perform the exercises with the ula ula

1) Take the correct position. Hold the horizontal hoop at waist height with both hands holding the hoop on both sides of your torso.

Keep the ring pressed against your hip width below the back and feet apart, with one foot slightly in front of the other. Maintain a slight bend in the knees.

2) Surround the hoop from side to side with your hands and then, when ready, give the hoop the solid turn in one direction (which will work very easily what its natural direction) around your waist.

3) Involve your core and move your waist forward and backward. When the hoop passes your abdomen, “push” against the hoop.

If it starts to fall , bend the knee and release the hips under the ring to get back to the waist continuously using your stomach to keep it going.

Having learned this, now try these four simple movements to obtain a super-toned middle zone:

Lanky

Keep your feet together and raise your arms above your head with your hands together, while you are pushing the hoop around your waist. Hold for one minute , then bring back the ula to the waist, and repeat again three times .

The benefits? An intense training of the average base of the body.

Lace

Keep the hoop around your waist, keep your core tight, stand with your toes pointed and continue moving the hoop as you would if your feet were on the ground. Repeat five times, returning to the intermediate position.

The benefits? you will get steel crunches (if you are constant).

Squats WIDE

Stand with your feet parallel and your shoulder at a distance apart . Keep the hoop spinning around your waist and gently bend your knees, pushing your butt down and back (make sure your knees do not go over the toes and the back is straight).

Repeat five times for 30 seconds each time, returning to the normal cell in the middle.

The benefits? This will strengthen your quadriceps, hamstrings and glutes.

The Twerk MILEY!

Keep the ula around your waist, then begin to lean forward and push your buttocks into the air, jumping up and down on the feet. The ring should be insulated around your waist in a diagonal tilt. The challenge is to keep the hoop tilted to the left or to the right.

Practice makes perfect and, in the meantime, your abs is given a great workout.

The benefits? They are fabulous for your abs.

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