Hula hooping, an ancient dance practice, has re-emerged as a popular and enjoyable form of exercise. Particularly, the use of weighted hula hoops has gained traction, with proponents claiming it can support weight loss efforts. While scientific studies offer some support for these claims, it's important to acknowledge that research on weighted hula hoops for weight loss is still somewhat limited.
Weight loss is a complex process influenced by various factors, primarily achieved when the body consistently expends more calories than it consumes, creating a calorie deficit. While hula hooping can contribute to this deficit, it's most effective when combined with a balanced diet, resistance training, stress management, and adequate sleep.
How Weighted Hula Hooping Supports Weight Loss
Influencing Body Composition
Research suggests that weighted hula hooping can positively influence body composition, making it a valuable component of a weight management program.
A 2019 study compared the effects of hula hooping and walking on health parameters like blood lipids and body composition. Participants who hula hooped for approximately 13 minutes daily over six weeks experienced significant reductions in abdominal fat mass and waist circumference, along with increased core strength, compared to those who only walked.
Another small study in 2015 also demonstrated positive effects of a hula hooping program on body composition. After six weeks, participants experienced average decreases in waist circumference (3.4 cm), hip circumference (1.3 cm), and waist-to-hip ratio (2 cm).
Read also: Benefits of Hula Hooping
Burning Calories and Improving Cardiovascular Health
Hula hooping is a type of aerobic exercise that benefits cardiovascular and heart health. Aerobic fitness contributes to a calorie deficit by burning calories.
A small 2018 study found that weighted hula hooping burns an average of 7 calories per minute, totaling around 210 calories in a 30-minute workout. The researchers noted that hula hooping burned more calories than step aerobics, Pilates, and power yoga.
Another 2019 study found that weighted hula hooping burned approximately 3.8 calories per minute, similar to walking. While energy expenditure was comparable, the researchers concluded that weighted hula hooping was more effective for improving body composition.
Strengthening Core Muscles
Core strength is not a direct indicator of weight loss, but it signifies increased abdominal muscle mass, a crucial component of weight loss programs. Low muscle mass can increase the risk of injury and metabolic health conditions.
A 2025 study examined the effects of a weighted hula hoop training program (WHHTP) on core strength and aerobic fitness in people with obesity. After four weeks, participants engaging in a WHHTP three days weekly experienced more significant increases in core strength and aerobic fitness than those in a non-WHHTP group. The researchers from the 2018 ACE study also noted that weighted hula hooping may improve flexibility, stability, and strength in abdominal, back, leg, and arm muscles.
Read also: Comprehensive Guide to Weight Loss Hula Hooping
Types of Weighted Hula Hoops
There are two main types of weighted hula hoops: traditional-style and smart weighted hoops.
Traditional-Style Hula Hoop
The traditional-style hula hoop resembles the ones used in childhood, whirled around the hips in the same manner. It is typically padded and varies in weight (1 to 4 pounds) and diameter (37 to 45 inches). The core can be solid or filled with water or sand. Segmented traditional-style hula hoops allow for customization of weight and size.
Smart Hula Hoop
A smart hula hoop involves a padded belt around the waist with a weight attached to its outside via a string. When the hips are whirled, the belt stays in place, and the weighted ball rotates around. This type is suitable for those with limited space or hip and back mobility.
Calorie Burning Potential
Research suggests that 30 minutes of weighted hula hooping can burn around 210 calories, similar to step aerobics, kickboxing, or boot camp.
Weighted hula hooping, combined with a calorie deficit, balanced diet, and regular exercise, may contribute to reducing waist size.
Read also: Weight Loss with Infinity Hoop
Hula Hooping vs. Walking
Both weighted hula hooping and walking are effective ways to maintain aerobic fitness. However, hula hooping may burn the same number of calories in less time. For example, research indicates that 12 minutes of hula hooping can burn a similar number of calories as walking 10,000 steps, which may take 1.5 to 2 hours.
Additional Benefits of Weighted Hula Hooping
Beyond weight loss, weighted hula hoops offer numerous benefits:
Improved Balance
Hula hooping continuously challenges balance, which is crucial for functional movements and injury prevention.
Stress Reduction
Hula hooping promotes creativity and minimizes stress by engaging both sides of the brain and connecting the body and mind.
Boosted Cardiovascular Fitness
Hula hooping elevates heart rate, providing a cardiovascular workout that strengthens the heart and lungs, improves blood flow, and reduces the risk of cardiovascular disease.
Enhanced Hand-Eye Coordination
The need to keep the hoop moving enhances motor skills and hand-eye coordination.
Muscle Building
Hula hooping works the core, obliques, and lumbar spine, and can also engage the glutes, legs, and shoulders.
Common Mistakes to Avoid
To maximize the benefits and avoid injury, be aware of these common mistakes:
Using the Wrong Size
The size of the hula hoop is crucial. Beginners should use a lighter and bigger hoop that reaches up to the waist when standing.
Twisting the Hoop to Gain Momentum
Maintain an upright posture and keep the hoop level with the ground.
Releasing Your Core
Engage your core to prevent injury. Keep the spine straight, core tight, and obliques activated.
Spinning with the Hoop
Use a back-and-forth motion instead of mimicking the hoop in a circular rotation.
Overtraining
Avoid overtraining by allowing adequate rest and recovery.
Straining Your Lower Back
Start with small increments and build endurance day by day.
Overworking Your Shoulders
If moving the hoop on your arms, ensure you work your rear deltoids to prevent injury.
Bruising
Wear extra clothes or padding to prevent bruising.
How to Use a Weighted Hula Hoop with Proper Form
- Prep Your Space: Choose an open area to avoid hitting anything.
- Dress Appropriately: Wear fitted, athletic clothing to prevent the hoop from catching.
- Stand Tall: Maintain a straight spine, shoulders down, and feet shoulder-width apart.
- Hold the Hoop: Hold the hoop around your waist, just above your hips, parallel to the ground.
- Engage Your Core: Toss the hoop to one side while keeping your feet planted.
- Pulse Your Hips: Use a controlled rocking motion, shifting your body forward and back.
Progressions:
- Beginner: Basic waist hooping for 1 to 2 minutes at a time.
- Intermediate: Add side-to-side steps, squats, or arm movements.
- Advanced: Walk forward and backward or practice arm hooping.
Sample Workout
10-Minute Weighted Hula Hoop Workout:
- 3 minutes: Basic waist hooping
- 2 minutes: Step side-to-side while hooping
- 2 minutes: Squat pulses while hooping
- 3 minutes: Arm hooping or walking while hooping
Choosing the Right Weighted Hula Hoop
Select a hoop based on your fitness goals and experience level. Lighter hoops (1-2 pounds) are ideal for beginners, while heavier hoops (3+ pounds) provide more resistance.