6 Health Benefits of Weighted Hula-Hoops

Let's face it: Using an elliptical or a treadmill can get boring and repetitive after a while. Staying motivated to exercise is hard when your workouts feel like a chore. In fact, a lack of enjoyment is actually one of the biggest barriers to regular exercise.

Adding a weighted Hula-Hoop to your workouts is a fun way to break out of an exercise slump. This popular fitness tool, which you may have seen on social media, can bring back feelings of childhood games and boost your workout motivation. Plus, it's easy to add to your fitness routine and has various benefits.

What are the benefits of a weighted Hula-Hoop workout?

Standard weighted Hula-Hoops have the weight built into the hoop itself. But some options have a weighted ball attached to the hoop.

Weighted Hula-Hoops, which usually range from 1 to 8 pounds, offer several health benefits that could make them a useful addition to your next workout. Below, we look at six reasons to make one part of your fitness routine.

1. Burns calories

If you're wondering whether Hula-Hooping with a weighted hoop counts as exercise, experts say it does. In fact, a small study by the American Council on Exercise (ACE) found that weighted Hula-Hoop exercise burns roughly 7 calories per minute. That's about the same as workouts like kickboxing, step aerobics, and boot camp classes.

2. Boosts cardiovascular fitness

That calorie-burning cardio is good for your heart and lungs. In the same ACE study, Hula-Hooping increased participants' heart rate to 151 beats per minute (bpm). This was about 84% of their maximum heart rate. According to the CDC, this qualifies Hula-Hooping as vigorous aerobic exercise, helping you meet expert recommendations for weekly exercise.

Routine exercise, like using a weighted Hula-Hoop, improves cardiorespiratory fitness. Cardiorespiratory fitness is how well your heart and lungs supply oxygen to your body during physical activity. And it's critical for increasing endurance and overall fitness.

3. Supports healthy weight management

Proper nutrition and regular exercise, including cardio and strength training, can help you find a comfortable weight. A weighted Hula-Hoop workout is one of numerous aerobic activities that promote healthy weight management.

In a small 2019 study, researchers compared two 6-week exercise programs - walking and weighted Hula-Hooping - for people who were considered overweight. Weighted Hula-Hooping for roughly 12 minutes per day was more effective at decreasing abdominal fat and waist circumference than walking nearly 10,000 steps a day. The Hula-Hoopers also had lowered LDL (low-density lipoprotein) cholesterol, or "bad" cholesterol, at the end of the 6 weeks.

Another small study had similar results. In the study, a 6-week weighted Hula-Hoop exercise program resulted in an average loss of 3.4 centimeters (1.3 inches) from the waist and 1.4 centimeters (0.6 inches) from the hips.

4. Strengthens your core

With a weighted Hula-Hoop, you get both cardio and muscle-strengthening exercises in the same workout. Weighted Hula-Hoop exercises increase your heart rate and activate core muscles, like your abdominals. That means Hula-Hooping can help you target and strengthen your core.

In the same 2019 study, Hula-Hooping increased trunk muscle mass more than walking. When done with the right technique, it also engages upper and lower body muscles, including:

• Erector spinae and other back muscles

• Hip flexors

• Glutes

• Hamstrings

• Quadriceps

5. Challenges your balance and coordination

Weighted Hula-Hooping requires you to maintain an upright posture while engaging upper and lower body muscles. This can help you build core strength and challenges your balance and coordination. A strong core can help support proper posture and improve balance.

6. Provides fun, low-impact exercise

Weighted Hula-Hooping is a low-impact aerobic exercise that's easy on your joints. It may be a good option for exercise beginners, people with joint pain from arthritis or other conditions, and those recovering from certain injuries.

Plus, weighted Hula-Hoop exercises can be really fun. And if you enjoy your workouts, you're more likely to make them a habit.

In a small pilot study, women who exercised with a weighted Hula-Hoop reported stronger intentions to work out again compared to women who did a walking workout. If you struggle with consistency and motivation to exercise, a weighted Hula-Hoop may be just what you need to stick to your fitness plan.

Is there a drawback to using a weighted Hula-Hoop?

There's limited evidence about the risks of using weighted Hula-Hoops. But overuse or improper use - like using a hoop that's too heavy - may cause muscle aches or repetitive strain injuries. Frequent Hula-Hooping could also cause bruising or irritate the skin around your waist.

Talk to a healthcare professional before you try weighted Hula-Hooping, especially if you have back, hip, or knee injuries or conditions.

How to use a weighted Hula-Hoop safely and effectively

These best practices can help you use a weighted Hula-Hoop safely and effectively:

• Choose the right weight: Unlike the ones from your childhood, weighted Hula-Hoops usually range from 1 to 8 pounds. Using one that's too heavy can make it hard to learn how to use the Hula-Hoop properly. It could also tire you out quickly or lead to injury. Beginners should start with 1- to 2-pound hoops. As you get stronger, you can use a heavier weight.

• Find the right fit: It's important to get the right size for your weighted Hula-Hoop. Most adult Hula-Hoops are between 35 and 42 inches in diameter. A hoop is the right size if it comes up to your waist or slightly higher when you stand it on its side.

• Wear comfortable workout clothes: Comfortable gear is important for any workout. Wear breathable, stretchy clothes during your Hula-Hoop workout. That way, your clothes won't get tangled in the hoop, and your skin won't come into direct contact with it. This can help prevent skin irritation and bruising from friction.

• Check your posture: Stand upright with your back straight while using the weighted Hula-Hoop.

• Engage your core: Keep your core tight while Hula-Hooping to help maintain proper form.

• Start slowly. Learning how to use a weighted Hula-Hoop takes practice and patience. You can start with just a couple of minutes per day and then build up slowly as you get stronger, so you don't overdo it.

Proper weighted Hula-Hoop form

Proper form is necessary to get the most benefit out of weighted hoops. Consider these steps to use a weighted Hula-Hoop with the right technique.

• Step 1: Stand tall with your feet hip-width apart, and step one foot forward.

• Step 2: Practice the movement without the Hula-Hoop first. Engage your core and move your hips back and forth, shifting your weight from your heels to your toes. This technique will help keep the hoop at your waist and parallel to the floor.

• Step 3: Grab the weighted Hula-Hoop when you're ready. Place it around your waist so that the back of the hoop touches the small of your back.

• Step 4: Use the back-and-forth rocking motion you practiced to start moving the hoop.

• Step 5: Spin the Hula-Hoop clockwise or counterclockwise, keeping it just above your hips. Shift forward when the hoop touches your stomach and backward when it touches your back.

• Step 7: Continue the movement as long as you can, aiming for 30 seconds or several spins at a time. Then, work your way up to several minutes at a time.

Frequently asked questions