Effects of hula hooping and mini hooping on core muscle activation and hip movement

Abstract

Hula hoops are a popular piece of fitness equipment used to attempt to slim the waistline and improve core muscle endurance. Although there are obvious visible movements at the waist and hip, no study has quantified the intensity of muscle activity during hula hooping. Therefore, this study analyzed muscle activation in the torso and hip during hula hooping. Because injury to the waist often occurs after prolonged, repeated impact between the waist and a hula hoop, this study developed a novel waist fitness hoop that eliminates impact, called the “Mini Hoop,” and determined the effects of mini hooping on hip movement and muscle activation. A total of 16 healthy females performed hula hooping and mini hooping at a self-selected pace. Results showed that hula hooping caused larger muscle activation, with 46%–49% maximum voluntary isometric contraction for the external oblique, spinal erectors, and gluteus medius, whereas gluteus maximus and adductor longus muscle activation were with 22%–29% maximum voluntary isometric contraction. Mini hooping required a smaller range of hip motion in flexion, extension, abduction/adduction, higher pelvic oscillation frequency, and lower muscle activation for the external oblique, spinal erectors, gluteus medius, gluteus maximus, and adductor longus (13%–33% maximum voluntary isometric contraction) compared with hula hooping ( p < 0.05). In conclusion, hula hooping and mini hooping differ in their range of hip motion, pelvic oscillation frequency, and muscle activation requirements. Hula hooping is suitable for moderate-intensity core muscle activation, whereas the Mini Hoop is suitable for low-level core muscle activation.