By 
Weighted hula hoops are having a moment on TikTok for a few reasons. Number one, hula hooping is fun to watch! Number two, the heavier hoop is a great way to get effective and enjoyable exercise.
For 15 years, my full-body workout boot camp attendees have begged me to use the exercise hoop as one of our stations. It’s familiar, play-like, and everybody loves it. Plus, your heart rate will soar.
The best part? Hula hooping is a multiple-muscle group workout. Your core muscles, lower back, hips, and thighs will all be working!
Explore more into weighted hula hoops and the benefits of a hula hoop workout next.
Photo Credit: Depositphotos
I taught at fitness conferences for years. About 15 years ago, at one of the conferences, I became interested in the benefits of hula.
Weighted hula hoops were getting some hype back then, and I took a 30-minute hula hoopers class. It was so fun, the time flew by! It was more intense than a standard hula hoop and great aerobic activity.
The next day, my abs were sore.
A weighted hula hoop is not the $5 normal hula hoop from the drugstore. The weighted option is bigger in circumference and comes in different sizes.
How it Works
The weighted hula hoop takes the concept of a regular hula hoop and adds additional weight, shock absorbers, and adjustable sizes. They typically weigh between a half to a full pound each.
Thankfully, the bigger diameter makes it easier to learn.
Even if you couldn’t hula as a kid, remember these are easier to keep up on the hips. They also deliver better results than a cheap kids’ hoop!
The weight can range, but I’m not as big a fan of the heavy hoops (up to 5 lbs). They’re simply too stressful on my hips. But other people do like them, so you have to find the right choice for you.
I’ve tried a whole bunch and settled in on a lighter hoop with a circumference of around 40 “ and weight between 1 to 1.5 lbs. That’s my sweet spot!
Photo Caption: Shutterstock
In short, yes!
Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance. Of course, the more calories you burn, the more weight you’ll lose. (It’s all about burning more than you take in!)
By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.
This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.
How to Use a Weighted Hula Hoop Correctly
Of course, using the correct form when hula hooping is necessary! This is where your memories from the playground may come back to help you.
Here are some tips:
Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.
Begin to move your hips side to side. Work up to longer lengths as you get stronger and more confident.
As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.
You can also intensify your exercise by walking forward and backward.
Keep things light and fun by watching TV or listening to music while you hoop.
Photo Credit: Depositphotos
If you’re interested in giving a weighted hula hoop a chance, I suggest starting small. In the beginning, try hooping for 5 to 15 minutes a few times a week.
Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop). You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout.
Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!
Next, let’s look at the benefits! The following are seven great benefits of exercising with a weighted hula hoop.
Photo Credit: Shutterstock
Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health.
The added weight engages core muscles, making it a more intense workout than traditional hula hooping.
It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints.
Photo Credit: Shutterstock
Hula hooping, especially with a weighted hoop, engages the core muscles extensively.
This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.
You might also enjoy my favorite core strengthening exercises!
Photo Credit: Depositphotos
Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine.
The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.
Photo Credit: Depositphotos
Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people.
They can be used at home, in parks, or fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.
Photo Credit: Depositphotos
Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers.
Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.
Photo Credit: Depositphotos
Hula hooping can be done alone or in groups, making it a social activity.
There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.
Photo Credit: Shutterstock
Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet.
The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!
It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.
Photo Credit: Shutterstock
Whatever the reason – lack of time, injuries, pregnancy, or just don’t enjoy exercise – most of us experience a lull in exercise at one point or another. Regardless, getting back to the gym after time away can be tough!
When you are ready to get back at it and stick to it for good, here are 9 tips to show you how to start working out again and stay with it.
How To Start Working Out Again (& Stick With It!)
Photo Credit: Shutterstock
HIIT workouts (high-intensity interval training) can improve your cardiovascular fitness while helping you build lean muscle and burn fat.
As a personal trainer for decades, I have recommended this type of workout to so many people and currently include it in my own workout routine — because HIIT exercises work to burn fat, fast!
Here’s your guide for getting started.
The 4 Best Treadmill Workouts For Weight Loss
Photo Credit: Shutterstock
An effective treadmill workout can help you reach your fat loss goals a little quicker. Plus, you can easily adjust the intensity of your workout to a level that works for you.
So, are you ready to try something new and actually see results? These four treadmill workouts will help you burn fat, lose weight, and keep your workout routine interesting!
Comments