Hula hoops and jump ropes offer two inexpensive ways to get in shape

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"Great transverse [rotational] and frontal [side-to-side] planemovement, which are important for reducing injury. Develops staticbalance [a foundation for the more important dynamic balance],improves core/trunk conditioning and flexibility," says FabioComana, an exercise physiologist for the American Council onExercise. Plus, it requires "considerable abdominal or 'core'muscle activity, and promotes balance," adds H. James Phillips,School of Graduate Medical Education, Seton Hall University. Goodfor pelvic flexibility. Only problem is that it's not much of acardio challenge unless you do it for a sustained period, saysMieke Scripps, a physical therapist for the Miami City Ballet.
What you need: A hula hoop.
How you play: Get the right size hoop, says Ron Klint, the founder of CanyonHoops ( www.canyonhoops.com ). "Most hoops sold at the big box stores like Target or Kmart arekids' hoops. Unless you are very small or have the energy of a6-year-old, you should avoid buying a kids' hoop. Adults needadult-size hoops that are larger in diameter and heavier. Themeasurement from the floor to the top of the hoop should be between36 and 42 inches, or more for larger men and extremely overweightindividuals. Anything from as little as 1 pound up to 5 pounds iscommon for adult hoops." You can get a lighter hoop to make yourwork a bit harder.
How to get started? First, give yourself plenty of room. "Step into the circle, andplace the hoop firmly against your back with your hands on bothsides. With your knees slightly bent, put one foot a bit in frontof the other in a relaxed, comfortable position. Give the hoop afast spin around your waist [the hoop should rotate over yourbellybutton]. Using a rocking motion, mostly back and forth, catchthe hoop and 'bump' it in the front of your body then the back. Donot try to turn with the hoop in a circular motion. Get in therhythm," says Klint.
Having trouble keeping it going? "Try putting the opposite foot infront and rotating the hoop in the opposite direction. Mostright-handed people rotate the hoop from right to left, andleft-handed people clockwise, left to right. Try it both ways andyou will immediately see which is best for you," says Klint. If youwant to put more spice to your hoop workout, Klint recommendsadding some music.
How many calories you burn (based on a 155-pound person): Basic hula hooping burns about 5.2 calories per minute, or 158calories for a half-hour. If you get fancy, dancing and movingaround, you could burn up to 7.6 calories per minute, or about 229calories for a half-hour.
Jumping Rope
Benefits: "It develops endurance, quickness or both, depending on how youtrain. Improves coordination, timing, rhythm, agility and upper-and lower-body muscle tone. It's inexpensive and has literallyhundreds to thousands of skills for variety," says Dr. Ken Solis,aka Dr. Jump, and author of "Ropics: The Next Jump Forward inFitness" (Human Kinetics, 1991).
Jumping rope has a good cardio emphasis, some low-intensity power,balance, coordination and agility, and could offer some benefits toflexibility if the arm and leg positions vary, says Comana. "Itwill also produce an aerobic training effect if continued for 15minutes or more," adds Phillips.
What you need: A jump-rope ( www.ropesport.com ,www.amazon.com,www.esportsonline.com ).