Hula Hoop Fitness 101 - What it is, How it works and Why it's so effective.
- Rachel JB Jones
- Mar 27
- 6 min read
Unlike traditional workouts that can feel repetitive or obligatory forms of exercise...(we've all been there) "I have to go for a run". Well, hula hooping is the door to moving your body in a way that's fun, freeing and feel-good movement. Hula hooping is so much more than people expect, and the beauty of it, the hula hooping world is so diverse - there is truly something for everyone. In this blog we're going to give you all the facts about hula hoop fitness, and yes, some of them may surprise you! You've probably never expected a hula hoop to have so many benefits, but by the end of this blog, you'll find yourself wanting to add this into your weekly fitness routine! (And we're cheering you on!)
So, what is "Hula Hoop Fitness"?
Hula hoop fitness doesn't necessarily mean you need the heaviest hoop on the market to become super fit and a hula hoop pro. That's why it's important to know the differences between the range of hula hoops on the market. Polypro's, and smaller lightweight hoops are used for hoop flow and hoop tricks (which is a different world to hoop fitness - and a beautiful world too).
We would recommend using a larger, weighted hula hoop weighing between 0.9kg and 1.2kg. This is a safe weight range for hula hoop fitness, and, with the added weight, the goal is to keep the HOOP spinning for longer, so YOU can workout for longer. You can also use lighter hoops - 650g-800g MPDE hoops for hula hoop fitness classes, but it's important to know that as these are lighter, you'll be working faster to keep them up.
Hula hoop fitness focuses on spinning a weighted hula hoop around your waist, and as weighted hula hoops provide resistance, these will also improve your core muscle mass.
This form of physical activity engages multiple muscle groups and can easily be adapted for all levels.
Whether you are a beginner, or you a regular gym-goer, hula hoop fitness offers a variety of challenges that can be performed indoors or outdoors - our personal favourite is outdoor hooping in the summer... you can't beat it!
How Does Hula Hoop Fitness Work?
The mechanics of hula hoop fitness firstly rely on conditioning your body into this form of exercise, whilst you also take the time to train your brain to maintain momentum and rhythm.
Core Engagement - The biggest takeaway for hoop fitness... your abdominal muscles must contract and keep engaged whilst you are spinning the hula hoop around your waist, otherwise it's as if you're just giving your belly a massage. This continued engagement will help to strengthen your core.
Coordination and Balance - Hula hooping will improve your overall balance, as the movement requires coordination from your legs, hips, and upper body. With regular practice, this improves your overall body awareness.
Cardiovascular Exercise - Hula hoop fitness is a cardiovascular workout that raises your heart rate and therefore benefits heart health.
Muscle Tone - Weighted hula hoops provide resistance and therefore assist in toning muscles in the waist.
By combining all of these elements, hula hoop fitness really does offer a full-body workout that not only is beneficial, but enjoyable too!
Benefits of Hula Hoop Fitness
Hula hoop fitness offers a range of both physical and mental benefits. Here are some of our favourites:
Improves Core Strength
Hula hooping targets the core muscles by requiring constant engagement to enable the hula hoop to keep moving. By having strong core muscles, this naturally improves your posture, and will assist in reducing back pain = improving your overall performance. Core muscles support nearly every movement we do in life, imagine finding a joyous exercise that would strengthen this?!
Boosts Cardiovascular Health
Hula hoop fitness will raise your heart rate and therefore promotes cardiovascular endurance. By continuing with regular sessions and adding this into your weekly fitness regime, you can improve circulation, lower blood pressure and support overall heart health.
Enhances Motor Skills
Hula hooping requires rhythmic movement coordination and balance, and as a result this improves overall motor skills. This can benefit people of all ages, from children to adults, especially those looking to improve their agility.
Burns Calories
According to research, hula hooping can help you trim you waist, which, alongside a calorie deficit, absolutely, you can build upon a stronger core, have an improved posture and can slowly see a difference in your waistline. However, hula hooping alone isn't going to necessarily give you ripped abdominals. On the other hand, in 2019 there was a study that hula hooping burned around 3.8 calories per minute, which is similar to walking. The researches measured the results between walking and using a weighted hula hoop for 6 weeks and recorded that the energy between the two expenditure levels were very similar. Weighted hula hooping was more effective for improving body composition the researchers conducted. They discovered that there was significantly decreased waist circumference and body fat as well as increased trunk muscularity compared to the walking.
So, if you want to stretch your legs, why not hula hoop and walk?!
Stress Reliever
We believe this may be one of the biggest benefits! Some days, are you ever just 'not in the mood'? You're feeling a bit meh, you don't really have any motivation, you want to move your body but you just haven't discovered that form of exercise that makes your heart flutter yet. You're likely putting pressure on yourself that you know you should exercise, you know movement is healthy, but you just haven't found your vibe, well we've got the answer for you... and you know what it is already don't you? YES, it's a hula hoop! Hula hooping IS physical activity and this releases the wonderful chemical, endorphins. You immediately have the best mood booster, but that's not all! Hula hooping is very meditational, you're not thinking about anything else, you can pop some music on and be in your own hula hoop bubble, completely switching off from everything else around you... whilst exercising and burning calories! Immediately you feel relaxed, present and happy! - Which is the most important thing, right?
Getting Started with Hula Hoop Fitness
We've already touched on the different types of hoops on the market, and this is crucial for how to begin!
Choose The Right Hula Hoop: Larger, heavier hoops are easier to keep up and therefore perfect for hula hoop fitness. We recommend anything weighing between 0.9kg to 1.2kg. These are great weights to introduce anyone into this form of exercise.
Size of The Hula Hoop: The size of the hula hoop is crucial! Everyone is different, which is why we created our FREE hula-hoop quick start guide. In here, there is a size guide that advises you based on your measurements what size hula hoop we recommend. Our hula hoops are an excellent choice for beginners as well as experienced hoopers. They come in 8 sections, however, if you need to increase the size of your hula hoop you can also purchase an additional link to adjust it to your needs.
Find a Comfortable Space: Ensure you learn to hula hoop where you have plenty of space, without any obstacles in your way. Once you start hooping confidently, you'll definitely have the urge to move around more!
Learn the Basics: Ease yourself in with no more than 3 minutes for at least the first couple of weeks. "Is that all?" - yes! Note that posture is everything when you first start hula hooping. We have created the ultimate quick-start guide videos so you can follow along safely and comfortably, here. Hula hooping is a contact form of exercise and therefore you need to condition your body into this form of movement. Your body is not yet used to the contact, so bruising is completely normal when you first start hula hooping. Do not hoop on the bruises, have rest days and gently ease yourself in. As your strength starts to build, you can gradually increase your duration.
Tips for Success!
For safety and to avoid injury, keep these in mind:
Warm Up - always prepare your body with some light stretching and open those hips!
Maintain Proper Posture - Keep your shoulders down, chest lifted, back nice and straight, core engaged with your knees gently relaxed.
Start Slow - Ease yourself in and build upon endurance gradually.
Listen to Your Body - Stop hula hooping immediately if it causes pain or any discomfort. Take a few days to rest.
Consistency - When you are consistent you will see the results for yourself! You will be amazed at how quickly you can start adding in arm movements, followed by footwork, dancing and more! You will continue to keep improving all whilst improving your health.
Hula Hoop Fitness Workout Examples Here is an example of a beginner workout to try once you're able to keep your hoop spinning!
Why Does Hula Hoop Fitness Stand Out?
Hula hoop fitness stands about because it's not your 'typical' form of go to exercise such as running, swimming, yoga, spinning and so on and so on. Hula hooping, keeps you actively engaged and motivated. You unlock waist hula hooping, what's next? You unlock taking your arms out to the side. Next, you're able to spin. Hula hooping will release dopamine because as you unlock the steps and progress, you're hooked! You want to learn and DO more! And guess what? You CAN! The awesome thing about hula hooping is that it's also low-impact, so this is a fantastic alternative form of exercise for those with joint concerns and still wanting to move their body.
But above and beyond all, nothing beats the social aspect of hula hooping. You can join in group classes or online communities, where hoopers provide support, inspiration and motivation.
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