Master Your Middle And Your Mood With Weighted Hula Hooping

If you think your hula hooping days are over, along with hopscotch and four-square, you’re wrong! Hula hooping — with a weighted hoop — is a great adult workout, and one of my faves. Best part: it can be done anywhere and the hoop comes apart, to fit easily into a small suitcase.

The hoop should reach somewhere between your waist and chest, when resting vertically on the ground, says Peter McCall, a spokesperson with the American Council on Exercise. Weighted hula hoops range from 2 to 6 pounds. This amount may not seem significant, but once you start hooping you’ll find it quite challenging.

The smaller and lighter the hoop, the more energy it takes to keep it going. My clients who never mastered hula-hooping as a kid find weighted hoops easier to manage. And they love it!

The bigger and heavier the hoop, the easier it is to keep going – and the more likely you’ll be able to hoop for longer. As with weight training, the more resistance you place on working muscles – in this case, the core, heart and lungs – the greater the results. touts hooping as a great form of exercise. According to the site’s article “What Goes Around, Comes Around,” hula hooping tones and strengthens muscles and provides a low-impact, cardiovascular workout. The movement engages several muscle groups, including obliques, back muscles, gluteals and hip flexors.

Benefits of weighted Hula Hooping

Massages your waistline and internal organs

Causes a happy, light -hearted mood

Promotes cardiovascular and respiratory health

Increases your entire fitness level

Increases blood flow to the brain

Increases energy level

Improves coordination

Strengthens torso and leg muscles

Enhances spinal flexibility

It’s portable and travels easily

Allison’s Mini Hooping Workout

Try each exercise for 1 minute, gradually increasing speed and time to 3-minute intervals.

1- Hold hoop in front of you, vertical to the ground. With feet firmly planted and belly held tight, begin twisting side to side. This warms your body and prepares your mid-section for hooping! Feet should be hip-width apart or wider, or one foot slightly forward of the other.

2- Hoop away in one direction for one minute, then change directions. If at first you don’t succeed, try, try, try, again! Remember…you get stronger just by trying!

3- Hold hoop above your head like a halo. Alternately lift your knees up as you pull the hoop down to shoulder level then press it back up as high as you can – squeeze your abs!

4- Hoop again for one minute – remember to change direction for another minute. Try to spin your hoop faster this time.

5.- Place hoop on the floor and stand in the middle of it. Step tap to the outside of the hoop and back in — big, strong steps! For a greater challenge, step hop or jump with feet together in and out of the hoop. Be sure to lift your feet so you don’t trip and stumble on the hoop rim.

6- Turn up your favorite dance tunes and have the time of your life!  Hoop Away……….For more challenging Hooping moves check out my latest Hula Hooping video on the homepage at and

You may experience some muscle soreness during the first week of hooping, even a bruise or two. This is perfectly normal and will soon disappear. Neoprene waist wraps cushion your mid-section, making hooping more comfortable. They are available at most sporting goods stores. Purchase weighted hula hoops at Dunham’s, or

Caution: Hula Hooping may be contraindicated for pregnant women, people with back problems and certain medical conditions. Check with your doctor before you hoop!

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