Workout Inspiration: Hula-Tire and Redondo®Ball

Note: Activation of the abdominal muscles

Before you start hulling, you should be able to consciously tense the abdominal muscles without a hoop.

Inspiration – full body workout with the hoop

The fitness hula-tire is a real all-rounder. A variety of exercises activate and train the entire body.
Hula workouts can be made even more varied by using small equipment. The Redondo Ball is also ideal for this purpose.
In the following we have for you exercise inspirations for a whole body workout with the sports scientist Vera Kaulich.

The Warm Up

Every training session should start with a warm up. The body is prepared for the subsequent load and the “arrival” is also very important for the head.

ON THE TIRE – READY – GO

Warm Up

 

 

 

 

 

 

 

 

 

1 Warm Up – shoulders circling with running on the spot

1. Assume starting position centered in hoop: Parallel, hip-width stance, toes pointing forward; weight evenly distributed on feet.
2. Elbows at 90° angle, ball between palms.
3. Rotate shoulders first backward and then forward. While doing this, walk on the spot.

 

 

 

 

 

 

 

 

 

2 Warm Up – Toe Tapping with Arm Use

1. Assume starting position in the hoop: Stand parallel, hip-width apart, toes pointing forward; weight evenly distributed on feet.
2. Tap toes alternately in front of hoop while opening and closing arms in front of body. When closing, transfer the ball to the other hand in front of the body.

 

 

 

 

 

 

 

 

 

3 Warm up – pass the ball under the leg

1. Assume starting position in the hoop: Stand parallel, hip-width apart, toes pointing forward; weight evenly distributed on feet.
2. Raise knees alternately, passing the ball under the thigh.

 

 

 

 

 

 

 

 

 

4 Warm Up – Torso Tilt with Side Taps

1. Assume starting position in the hoop: Stand parallel, hip-width apart, toes pointing forward; weight evenly distributed on feet.
2. Tap toes alternately to the right and left of the hoop while extending the arm of the same side (with ball) above the head so that the torso is mobilized.

 

 

 

 

 

 

 

 

 

5 Shoulder bridge

1. Starting position supine position: bend legs and clamp ball between thighs. Hold hoop vertically upward with both hands and arms extended.
2. Slowly lift buttocks off floor and squeeze ball with thighs. Hold position for 10 to 15 seconds. Release tension and slowly lower buttocks back down. Repeat exercise several times.

 

 

 

 

 

 

 

 

 

6 push-up positions with rotation

1. Starting position push-up: hands under the shoulders, legs long and stretched.
2. Grasp the ball with one hand and open the arm and hips upwards towards the ceiling, head facing the ball. Then return to starting position and repeat with the other side.

 

 

 

 

 

 

 

 

 

7 Ball squeeze and huller

1. Choose any huller technique. Hold ball with both hands in front of chest. Elbows point outward.
2. Put pressure on the ball with both hands, hold tension for 10 to 15 seconds and then release position. Repeat exercise several times.

 

 

 

 

 

 

 

 

 

8 Ball flattening and hulling

1. Choose any huller technique. Hold ball with both hands at chest level. The elbows point outward. The palm of the upper hand rests on the ball, while the back of the lower hand touches the ball.
2. Apply pressure to the ball with both hands, hold tension for 10 to 15 seconds, then release position. Alternate hand positions.

 

 

 

 

 

 

 

 

 

9 Single leg stand

1. Starting position: Clamp ball between upper and lower leg and hold in single-leg stance. Hold the tire with the hand on the side where the ball is wedged.
2. Bring leg back, lower torso forward while pushing hoop forward. Hold balance briefly and return to starting position. Switch sides.

 

 

 

 

 

 

 

 

 

10 lunges in the hoop with arm movement

1. Assume starting position centered in hoop: Stand parallel, hip-width apart, toes pointing forward; weight evenly distributed on feet. Hold ball between palms above head.
2. Lunge backward while applying light pressure to ball. Release position and change sides.

 

 

 

 

 

 

 

 

 

11 Side tilt.

1. Assume starting position centered in hoop: Stand parallel, hip-width apart, toes pointing forward; weight evenly distributed on feet. Hold hoop sideways vertically next to body. Ball in free hand.
2. Tilt sideways while bringing arm over head. Push hips slightly forward.

 

 

 

 

 

 

 

 

 

12 Stretch hip flexors

1. Place tires flat on the floor. Kneel on one leg. Hoop held sideways next to body. Free hand holds ball.
2. Slowly shift weight onto front leg, pushing pelvis down forward. Bring arms with ball stretched above head.

 

Author: Vera Kaulich