But as it turns out, hula hooping is more than a childhood pastime—it’s an up-and-coming trend in the fitness world. “People started to realize that they want to have fun while exercising,” says Darlene Bellarmino, NASM, CPT. “Something that used to seem so dreadful has now become fun. The hula hoop is one of those pieces of equipment that provides this type of workout.” And even better, it’s the type of workout where you can multitask. “I have a client who will hula hoop for an hour while catching up on her shows and doing things around her kitchen,” Bellarmino adds. And not only is a hula hoop workout fun, but it can also provide a wide range of health benefits. Here’s everything you need to know.
Hula hoop workout health benefits
Boosts your cardiovascular fitness
Cardio exercise works your heart and lungs and improves the flow of oxygen throughout your body, Bellarmino explains. This can lower your risk of heart disease and diabetes, improve cholesterol levels, improve brain function, and even reduce stress, balance, and muscle-strengthening, especially from the core down.
Improves balance
Any kind of physical activity that involves maintaining posture and stability over a supportive base can improve your balance, according to the American Council on Exercise. That includes hula hooping. “Having good balance gives you better control of your body’s movements,” says Bellarmino. “In addition, it improves your posture and allows you to have correct form while performing other exercises.”
Reduces fat and inches
Research confirms it. One study followed 13 women who participated in a weighted hula-hooping program over a six-week period. Researchers found that on average, the women lost 1.3 inches around their waist and .5 inch around their hips. “When you burn calories through exercise and diet, you can reduce your body fat,” Bellarmino explains. “It’s been found that if you are looking to lose inches around your waist and hips, hula hooping may be the right type of exercise for you.”
How to choose the right hula hoop for you
When shopping for a hula hoop, getting the right size is important. Bellarmino recommends following these guidelines: When in a vertical position, the hoop should come up to above your waist, but below the chest. Also, check out the different weights of hula hoops available. Some are weighted, allowing you more balance and a longer duration of the movement. While the unweighted hoops require more energy to go longer. Either way, you can’t go wrong. New to hula hooping? You’ll want to purchase a weighted hoop. “A weighted hoop will help you get your form down and the ability to keep it going for a longer period of time,” says Bellarmino. “My go-to hula hoops are the Spinsterz hoop which is unweighted and the HealthyModel Life hoop that is weighted. Both are great quality and easy to use.” The hula hoop is not the easiest, so don’t get frustrated if it doesn’t stay up. Just because it’s fun and looks easy when someone else does it, doesn’t mean it is, Bellarmino adds. As with anything, step away for a little bit, regroup and try it again. You will end up liking it while getting a great workout and having fun. Next up, 75 full-body workouts you can do from home.
Sources
Darlene Bellarmino, NASM, CPTAmerican Council on Exercise: “Balancing Act: How to Incorporate Balance Work Into Your Training Sessions”Journal of Strength and Conditioning Research: “ A Six-Week Trial of Hula Hooping Using a Weighted Hoop: Effects on Skinfold, Girths, Weight and Torso Muscle Endurance”
