Hula hoops, often found in toy sections, have gained popularity as a fun and effective fitness tool, embraced by celebrities like Beyonce and Shaquille O'Neal. The question arises: can hula hooping truly contribute to weight loss and overall fitness? Turns out, this playful fitness trend isn’t just hype. Using a weighted hula hoop can elevate your heart rate, strengthen your core, and help you torch calories-all without the joint strain of high-impact workouts, according to experts.
The History and Evolution of the Hula Hoop
The concept of the hula hoop dates back to ancient Greece and Egypt, where hoop-shaped toys were used for sport and exercise. The modern hula hoop emerged in the 1950s when Richard Knerr and Arthur "Spud" Melin, founders of Wham-O toy company, were inspired by Australian children twirling bamboo hoops. They created a hollow plastic version, launching the Wham-O Hula Hoop in 1958. It quickly became a sensation, with over 25 million units sold in the first few months, generating $45 million in revenue in its first year. Melin patented the hula hoop on March 5, 1963.
Despite its popularity, the hula hoop faced controversy, with bans in Japan over "indecency" concerns and in the Soviet Union as an example of "the emptiness of American culture."
Nevertheless, the hula hoop has persisted. It has even left its mark on history when it comes to breaking records. According to Ripley’s Believe It or Not, in 2004, a circus performer in Boston simultaneously spun 100 hoops around her body. According to Guinness World Records, in 2004 in Tokyo, Japan, two people managed to spin the world’s largest hoop around their waists at least three times each. The hoop measured 13 feet, 4 inches. Guinness World Records has named Betty Shurin (aka “Betty Hoops”) a 5-time record holder for speed and distance running while Hula Hooping. The hula hoop has also made an appearance at the Olympics in rhythmic gymnastics, a women’s Olympic event in which gymnasts perform using props, including hula hoops.
Today, hula hoops remain popular, with Wham-O continuing to produce other hit toys.
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The Mechanics of Hula Hooping
The concept of hula hooping may seem simple, but mastering the rhythm requires practice. The hula hoop first found its fame as a children's toy. It's a round, plastic hoop that's meant to be twirled around the for as long as possible until it falls. Hula hoops come in different colors, styles, and sizes. And some even light up. You can also find hula hoops with ball-bearings, beads, or bells inside them that make noise when they're twirled. To begin, position your body inside the hoop, pull one side away, and push it in the opposite direction to initiate the spin. Maintaining momentum requires core strength and hip movement, similar to hula dancing.
It helps to move your hips in circles like a hula dancer. In fact, the original hula hoop was named after the hula dance form because the motions used in hula dancing and hula hooping are so similar.
Weighted hula hoops, typically weighing one to five pounds, have become a popular exercise tool. Weighted hula hoops require less energy than traditional, lightweight hula hoops, allowing you to use them for a longer period of time. They’re also much easier to keep moving, so you don’t have to constantly stop to pick up the hoop before starting again. This extra weight also allows for a more full-body workout.
Hula Hooping and Weight Loss: Scientific Evidence
Several studies have investigated the health benefits of hula hooping. A study published by Karger compared hula hooping with walking over six weeks. The results showed that hula hooping led to:
- Greater waist circumference reduction (3 cm vs. 1 cm with walking)
- More significant hip circumference reduction (2 cm vs. 1 cm with walking)
- Greater decrease in BMI (0.2 vs. 0.1 with walking)
- More substantial reduction in body fat percentage (0.85% vs. 0.02% with walking)
- Comparable increase in trunk muscle mass to walking (0.37kg)
- Decrease in LDL cholesterol (0.1mmol/L) compared to no change with walking.
Another study by the American Council on Exercise found that hula hooping provides similar aerobic benefits to dancing, including salsa, hula, belly, and swing dancing.
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A small 2019 study of overweight individuals compared six weeks of using a weighted hula hoop with six weeks of walking. The participants who hula hooped lost belly fat and increased their abdominal muscles more than those who only walked.
Benefits of Weighted Hula Hooping
Weighted hula hoops can be a good addition to your exercise program, even if you’re only able to hula hoop for a few minutes at a time a couple times during the day. In fact, any type of hula hooping, using a weighted hula hoop or a regular hula hoop, can help you meet your exercise goals and provide aerobic activity.
Here’s a look at the potential benefits of a weighted hula hoop workout :
Improves aerobic health: The Department of Health and Human Services recommends getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise each week. Hula hooping is a fun, invigorating way to fit more aerobic exercise into your routine. It has the potential to provide similar benefits to salsa dancing or belly dancing. Hooping revs up your heart rate. “You’re usually so focused on getting the movement down that you don't realize your heart rate is getting up there and you’re getting warm,” says Musni. Plus, cardiovascular (aerobic) exercise is critical for heart and lung health, weight management, and improving the flow of oxygen through the body, research shows. Benefits includes stronger heart and lungs, improved blood flow, a lower risk of cardiovascular disease, a stronger immune system, improved brain function and lower stress levels. A simple hula hoop for around 15 minutes increases your heartbeats. 15-30 minutes of hula hooping a day strengthens your heart muscles and allows it to pump blood throughout your body more efficiently.
Burns calories: According to the American Council on Exercise (ACE), the average person burns approximately 210 calories in a 30-minute hula hoop workout. That’s comparable to brisk walking at a 4 mph pace or moderate cycling. According to the Mayo Clinic, women can burn about 165 calories during 30 minutes of hula hooping and men can burn about 200 calories. This is comparable to other aerobic activities like ballroom dancing, mowing the lawn with a push mower, or walking about 4.5 miles per hour. According to the American Council on Exercise, hula hooping can burn over 400 calories per hour. It can burn even more if you add in arms movements or weights. This is almost equal to treadmill workouts.
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Reduces fat around your waist and hips: A small 2015 study evaluated the potential benefits of a 6-week weighted hula hooping program for women. At the end of the 6 weeks, the researchers found that the 13 women in the study had lost inches around their waist and hips. Overall, the women in the study lost an average of 3.4 centimeters (1.3 inches) from their waistline and 1.4 centimeters (0.6 inches) from their hips.
Reduces abdominal fat: A 2019 study compared the potential benefits of a weighted hula hooping program with a walking program for individuals with overweight. The 53 subjects in the study either performed an average of 12.8 minutes of hula hooping per day or walked 9,986 steps per day. The researchers found that the subjects in the hula hooping group lost a significant amount of abdominal fat and also trimmed inches from their waist, compared with the walking group. In addition to burning stomach fat, hula hooping can help tone the muscles of your midsection abs, obliques, hips, and lower back. In addition to the overall weight loss, it also tones and trains the muscles in the belly area. To slim your waist, you must shed body fat by burning calories.
Increases core muscle mass: Hula hooping requires you to activate the muscles in your core to keep the hoop around your hips. Because of the work your core muscles need to do with this activity, it may help strengthen the muscles around your midsection. In the same 2019 study mentioned above, the researchers noted that participants in the hula hooping group had a significant increase in the muscle mass in their trunk, compared with the walking group.
Decreases LDL (bad) cholesterol: LDL cholesterol is often referred to as “bad” cholesterol. If it gets too high, it increases your risk of developing cardiovascular disease. Aerobic exercise, such as hula hooping, has the potential to improve your cholesterol levels. The previously mentioned 2019 study also found that participants in the hula hooping group had a significant drop in their LDL cholesterol levels at the end of the 6-week hula hooping versus the walking program.
Increases your motivation to exercise again: A 2016 pilot study looked at the intentions of women ages 18 to 45 for future exercise after completing 30 minutes of hula hooping or walking. At the end of the study, the researchers found that the women in the hula hooping group reported stronger intentions for future exercise. Hula hooping is mindful, meditative, and creative,” says Brittany Colbert, a hula hoop instructor at Hoopologie and the founder of Honeysuckle Hooping. “Besides being a good workout, it clears the energy around you and makes you feel good.” Anytime you use a hula hoop, you’re working your core, obliques, and lumbar spine, but don’t be surprised when your glutes, legs, and shoulders start burning too. “Once you get comfortable and start learning tricks, it’s a full body experience,” says Musni. You can add weights beyond the hoop, as well. If you’re looking to level-up, try wearing ankle or wrist weights for some extra resistance.
Improve balance. Hula hooping requires you to continuously shift back and forth, so you are constantly challenging your balance, says Musni. Research shows that balance is critical for all functional movements and essential for injury prevention.
Reduce stress. Workouts can sometimes feel monotonous, but hula hooping is known to promote creativity and minimize stress. “When you’re hooping you are using both sides of your brain and you are able to connect with your body and mind, and check in with your emotions,” says Colbert. “You often don’t even realize you’re getting a workout, but it’s a great way to release endorphins and reduce stress.” The rocking and rhythm cause relaxation and cause deep breathing. The repetitive motion is smooth. The rhythmic movements of the hula hoop around your waist and hips are going to eventually feel like a massage. This is because the weight of the hoop is gently pressing into the muscles, increasing the blood flow, and helping oxygen get to the muscles. All that wiggling, shimmying, and shaking is bound to get you sweaty and smiling. Whenever your heart rate increases, your body will release endorphins. Hula hooping can be very similar to meditation, surprisingly.
Work hand-eye coordination. Since you’re simultaneously challenging your brain and body in order to keep the hoop moving, you’re actively working on motor skills and hand-eye coordination, explains Musni. “Hand-eye coordination is not something you always think about, but you need to be very aware of where your body is at all times while hooping.”
Release Tension. While performing hula hooping, we make very rhythmic rocking movements forward and backward, shifting your weight along the way. This kind of movement releases the tension of the muscles surrounding the lower part of the back and realigns it with the rest of the spine.
Choosing the Right Hula Hoop
Weighted hula hoops come in a variety of sizes and weights. Hula hoop sizes vary by brand, but in general, adult sizes range between 37 to 41 inches. Hula hooping experts suggest starting with a hoop that reaches somewhere between your waist and mid-chest when the hoop is standing sideways on the ground.
Hoop weights range from roughly 1 to 5 pounds. The stronger and more experienced you are, the heavier weight you can handle. It’s important to choose a weight that you can stick with for the duration of your workout. It’s also important to use a weight that doesn’t cause your technique and form to break down, which could increase your risk of an injury. If you’re a beginner, you may want to start off with a hoop that’s around 1 to 2 pounds.
How to Hula Hoop with Proper Form
Before you start spinning, it’s important to set yourself up for success. First, prep your space-weighted hula hoops can reach wider than you think, so opt for an open area (outside or in a clutter-free room) to avoid knocking into anything. Next up: your 'fit. Fitted, athletic clothing is key, says Colbert, who explains that baggy clothes can catch on the hoop and cause it to fall. Opt for leggings, a fitted tp, and snug layers to put a buffer between you and the hoop if you bruise easily. As for shoes, it’s up to you! You can totally go barefoot, but if you choose to wear workout sneakers, be sure they are tied and double knotted.
Here’s how you can use a weighted hula hoop:
Starting position: Stand tall with a straight spine, shoulders down, toes facing forward, and feet shoulder-width, or one foot slightly staggered ahead (choose whichever stance feels more stable).
Hold the hoop: Hold hoop around your waist, just above your hips, holding it with a light grip with both hands, parallel to the ground.
Engage your core: Engage your core and toss the hoop to one side as you keep your feet planted on the ground.
Rock your hips: Pulse your hips and feet in a controlled rocking motion shifting your body forward and back. Keep your arms out to the side or above your head for an added challenge.
Change the speed: You can change the speed of the hoop by changing the speed that you rock your hips.
Beginner to advanced progressions:
Beginner: Start with basic waist hooping for 1 to 2 minutes at a time. Focus on mastering the rocking motion and keeping the hoop spinning smoothly.
Intermediate: Add movements like side-to-side steps, squats, or arm movements while hooping to engage more muscles.
Advanced: Try walking forward and backward while hooping or practicing arm hooping (hooping around your arms) to really challenge coordination, cardio endurance, and upper body strength.
10-Minute Weighted Hula Hoop Workout
Ready to put it all together? Here’s a sample workout to get you started:
- 3 minutes: Basic waist hooping. Focus on smooth, controlled rocking motion. Engage your core the entire time.
- 2 minutes: Step side-to-side while hooping. Take small, rhythmic steps to each side without breaking the hoop's spin.
- 2 minutes: Squat pulses while hooping. Drop into a shallow squat and pulse up and down, keeping the hoop moving at your waist.
- 3 minutes: Arm hooping or walking while hooping. Option 1: Transition to arm hooping (one arm at a time, if needed). Option 2: Walk slowly forward and backward while waist hooping for extra leg engagement.
Repeat as needed-or mix in your favorite moves-to build stamina and keep things fun.
Common Mistakes to Avoid
You might assume hula hooping is a child's game and there's no wrong way to do it. However, there are a few common mistakes to look out for. Here's what trainers say are frequent hula hoop form problems and how to fix them:
- Using the wrong size: The size of your hula hoop is key to success. “Everybody’s body is a different shape and size, and a good hula hoop should reflect that,” says Colbert. While most hoops weigh between one and four pounds, the bigger the diameter of the hoop, the easier it is to spin. Pro fix: “For beginners I definitely recommend using a lighter and bigger hoop that is at least up to your waist when you have it standing on the ground,” adds Musni. When you get more comfortable, increase difficulty with a smaller and/or heavier hoop.
- Twisting the hoop to gain momentum: “You should always have the hoop parallel to the ground when you first get started in the rotation,” says Musni. “A lot of people try to twist it on an angle, and we don’t want that because it’s automatically going to put it off kilter.” Pro fix: Always maintain an upright posture and keep the hoop level with the ground.
- Releasing your core: It's imperative to always engage your core to prevent injury, says Colbert. When you do it right, your abs will definitely feel the burn from all the flexing. Pro fix: Keep your spine straight, core tight, and obliques activated to stay safe.
- Spinning with the hoop: “People think you want to spin with the hoop in a circle, but you really want to have a nice back and forth motion,” says Musni. Pro fix: Instead of mimicking the hoop in a circular rotation, try pulsing back and forth.
- Overtraining: Hooping is fun, but you want to be mindful of overtraining. This is especially true with a weighted hula hoop, says Musni. Research shows that overtraining occurs when you don’t have adequate rest and recovery, so don’t overdo it! If you experience unusual muscle soreness, performance declines, or struggle to maintain other daily activities, that's a sign to dial back your workouts. Pro fix: Check in with your body regularly and give yourself breaks as needed.
- Straining your lower back: “Lower back injuries can be common if the muscles are not used to the repetitive motion,” explains Musni. Also remember to make sure that your hoop is not too heavy and you start with low weight, adds Colbert. “If you have a hoop that is too heavy it can hurt your spine with the weight swinging around your body.” Pro fix: “Make sure to start out in small increments and build endurance day by day.”
- Overworking your shoulders: If you get comfortable and start to move the hoop on your arms, be mindful of shoulder overuse, says Musni. “When you start doing tricks with your shoulders it becomes a lot of anterior and lateral movements, so you want to make sure you work your rear delts outside of hooping to prevent injury.”
- Bruising: Hooping can unfortunately leave some battle wounds. “If you have a sensitive body, wear extra clothes or padding to help prevent bruising,” says Musni. Just make sure the clothing is tight-fitted to prevent any snags or tears from the hoop.
Safety Considerations
Using a weighted hula hoop is relatively safe as long as you’re using a weight that’s appropriate for your strength and fitness level. When in doubt, it’s better to use a hoop that’s too light than too heavy. If you feel any pain during your workout, stop immediately.
If you’re new to exercising, or have an injury or chronic health condition, it’s a good idea to check with your doctor before starting a hula hoop workout. It’s especially important to check with your doctor if you have back or hip issues.