The Legit Benefits of Weighted Hula Hooping, and How to Get Started

Hula hooping is no longer just a middle-school recess activity. In the age of video-sharing apps, hula hoopers have repeatedly gone viral, with the hashtag #hulahooping garnering more than 101.6 million views on TikTok alone. Weighted hula hoops have become big on social media, as well, with people claiming that using one has given them strong abs or helped with weight loss.

In general, that's true. Hula hooping isn't just mesmerizing to watch; it's also an effective, low-impact workout. The practice is a form of low-intensity, steady-state (LISS) cardio (yep, even though you're technically standing still), and the addition of a weighted hula hoop can increase resistance, making your muscles work even harder for the duration of your workout.

If you're bored with your everyday gym routine or looking for more joyful ways to work out, you may just want to give hula hooping a shot. POPSUGAR asked hoop instructors and trainers to break down the benefits of hula hooping (including with a weighted hula hoop), explain whether or not weight hula hoops work, and provide a few tips for trying it out.

If you're looking for a product rec, we have that, too; as part of our new POPSUGAR Fitness Collection at Walmart, we have our own editor-approved Weighted and Adjustable Fitness Hoop ($30), which is a great place to start.

Sure, hula hooping is fun — but if you haven't done it since you were a kid, you may forget just how challenging it can actually be. Here, experts break down the benefits of hula hooping.

The movement may feel simple enough, but anytime you use a hula hoop, you're targeting your core muscles, especially your obliques, Cassie Piasecki, a certified Pilates teacher and personal trainer, tells POPSUGAR.

The practice of hula hooping also strengthens the lower body. When you hula hoop, you stand with your legs wider than your hips, with your knees slightly bent, then continuously shift back and forth to keep the hoop in motion. In maintaining this stability and rhythm, you're engaging your quadriceps, hamstrings, and glute muscles, Piasecki explains. In fact, this stance is very similar to the "ready position" used in many sports and higher-intensity workouts like kickboxing.

If you're looking to burn some extra calories, hula hooping is a great place to start. In just a half hour of hula hooping, it's possible to burn around 200 calories, according to John Gardner, an NASM-certified personal trainer at Kickoff.

Just remember that there are so many other amazing benefits to exercise besides calorie burn. For example, LISS workouts like hula hooping also help to build cardiovascular endurance. Unlike high-intensity cardio like sprints, for instance, hula hooping allows you to exercise for a longer duration with less recovery time, Piasecki says. "Turn on a killer workout playlist, work up to a 30-minute session, and you'll be sweating."

Hula hooping requires you to shift your weight back and forth with each circular motion, ultimately improving coordination and balance, Piasecki explains. With weighted hula hoops especially, you should notice an improvement in these skills after continued use. While a weighted hoop may not seem very heavy, at just a few pounds, it can easily throw off your balance as you work to keep the hoop up on your hips. It's a good idea to start with a lighter hoop to reduce your risk of injury (and bruising, which isn't uncommon), then level up as you get stronger.

You're bound to benefit from hula hooping as long as you're working out consistently, but you may find that a weighted hula hoop is even more effective. "The added weight and resistance of a weighted hoop requires the core and legs to work harder to keep the hoop in motion," Piasecki says, resulting in a better full-body workout.

Interestingly, weighted hula hoops ultimately require less energy than lighter hoops because the extra weight makes it easier to maintain momentum — which Piasecki says is a good thing. "Once you have the strength to keep it circling, it is easier to keep circling for a longer period than regular hoops," allowing you to work out for longer, she explains. So if you really want to reap the benefits of hula hooping as a workout, "keep the traditional hula hoops for the summer BBQs, and get a weighted hula hoop for your home gym," she says.

That said, there are a lot of exaggerated claims on social media about what weighted hula hooping can do for you. When it comes to the question "do weighted hula hoops work?," the answer is yes: they're a great way to be active and build strength in your core and lower body. One small study even found that six weeks of regular weighted hula hooping helped people lose weight, while other research found that it can help decrease abdominal fat and increase core muscle mass.

However, like anything else in fitness, weighted hula hooping isn't a magic bullet or quick fix for weight loss, nor does it offer a holistic workout routine in a single tool — and just like most other workouts, it's also not without risks. Keep reading for expert tips on how to safely incorporate hula hooping into your routine.

While you may have some muscle memory from the playground, you'll want to read these tips from hula-hoop instructors before making a weighted hula hoop part of your workout routine.

While weighted hula hoops are popular for their core benefits, it's important to be aware of their potential harms before picking up this practice. "Bruising is to be expected when you start hooping, but if a hula hoop is too heavy, it can cause severe bruising and even injury to the internal organs in some cases," Taira Stuck, hula-hoop instructor and founder of Hooping Heals, tells POPSUGAR. To avoid this, Stuck recommends using hula hoops that are no heavier than two pounds. If you do bruise, take a break for a few days to allow the spot to heal. While initial bruising is almost inevitable, it will lessen as you become stronger, Stuck says.

Once you find the hoop that works for you, be sure to dress comfortably for your workout. "Avoid wearing ill-fitting or restrictive clothing, or anything that is too slippery, like polyester or spandex, as it can cause the hoop to fall off your body," Stuck explains. For your comfort and safety, opt out of unsupportive shoes like sandals or flip-flops and choose sneakers instead.

Like any other workout, a good warmup routine is essential when hula hooping. Hula-hoop instructor Bee Varga recommends gently stretching your muscles before you even pick up your hoop. Once you get started, be careful not to push yourself too hard in the first few minutes. Your hula hoop may drop or slide all over the place, and that's OK, she says — just relax into it.

Hooping is very intuitive, but good form is still essential to getting a good workout and preventing injury. Start by testing this basic positioning: stand with your feet shoulder-width apart, with one foot slightly forward if that feels right for your body, Stuck says. With a slight bend in your knees and a strong core, line up the hoop on the small of your back and give a push toward your belly button, she explains. The movement in your hips should be a back-and-forth motion, not a circular one. If the hoop starts to fall, speed up, be patient, and eventually it will click.

If you feel comfortable keeping your hoop in motion and want to take it up a notch, try changing your stance, direction, or speed to add variety to your workout, Stuck says. She recommends putting your feet together and stabilizing your core for an extra burn.

Varga recommends using your hula hoop for about 10-15 minutes per day to start, and just a few days per week. Like with other physical activities, doing too much too soon can put you at risk of injury. Once that feels easy, you can slowly build up to 45 minutes, incorporating hooping anywhere you would normally do cardio as part of your routine.

That's right: hula hooping is a great form of cardio, but you aren't off the hook for other types of workouts, like strength training or stretching. If you find you really enjoy hula hooping, that's great; one of the best ways to see progress from your workouts is to find something you love and stick with it. However, because hula hooping consists of just one main movement, you could be neglecting other muscle groups (for example, your arms) or creating strength imbalances if that's the only workout you're doing.

Treat hula hooping like you would any other exercise. Set aside time each week to commit to a schedule. Find an instructor or friend to hold you accountable. And if you find yourself feeling frustrated or overwhelmed, stop and try something else, Stuck says. Most importantly: don't give up.

While fitness is primarily what draws people to hula hooping, Stuck says that is only the tip of the iceberg. "Sometimes we just need a hoop dance party in the backyard. Sometimes we are feeling overwhelmed and anxious and just need a productive way to move through tough emotions," she says. "Hooping is a complete reset."