Blog Fitness Benefits Of Hula Hooping And How To Get Started

Benefits Of Hula Hooping And How To Get Started

When you see a hula hoop, if all you think of is a child’s plaything it’s time to think again. Hula hooping is not only a great way to have fun, but it’s also a fantastic form of exercise. Due to its recent popularity, hula hooping classes and clubs have been popping up all over the world. And not just for kids – even adults are enjoying the many benefits of hula hooping. Let’s explore some of the benefits of hula hooping and how you can get started.


Benefits Of Hula Hooping Daily

Here are some of the best reasons to start a hula hoop workout routine:

Cardiovascular Exercise

Hula hooping is an excellent form of aerobic exercise. When done regularly, it can help improve your heart health and reduce your risk of heart disease.

Aerobic exercise like hula hooping has also been shown to lower blood pressure, improve cholesterol levels, and reduce stress. In fact, one study found that just 30 minutes of aerobic exercise per day can reduce the risk of a stroke by up to 50% (6).

Weight Loss

One of the most common reasons why people start hula hooping is for weight loss. And it’s no wonder – hula hooping can burn up to 600 calories per hour.

To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume each day. Hula hooping can help you do this by burning extra calories and helping you tone your muscles (1).

In addition to helping you lose weight, hula hooping can also help reduce the risk of obesity-related diseases such as type 2 diabetes, heart disease, and certain types of cancer (1).

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Toning Your Muscles

Hula hooping is not only great for your heart, but it’s also great for your muscles.

The act of hula hooping works almost every muscle in your body, including your core muscles, arms, legs, and glutes. By toning your muscles, you’ll not only look good, but you’ll also improve your posture and reduce the risk of injuries (2).

Read More: Hula Hoop Weight Loss: Your Crop Top Wearing Days Aren’t Over!

Improving Your Balance And Coordination

Hula hooping is a great way to improve your balance and coordination. This is because it requires you to use both your upper and lower body muscles to keep the hoop spinning (1).

The more you hula hoop, the better your balance and coordination will become. This can have numerous benefits, such as reducing your risk of falls and improving your athletic performance.

benefits of hula hooping

Increasing Your Flexibility

Hula hooping can also help increase your flexibility. This is because the act of hula hooping requires you to move your body in a variety of different ways (1).

As you become more flexible, you’ll be able to move your body with more ease. This can help improve your overall physical fitness and reduce your risk of injuries.

Improved Mood And Mental Health

In addition to the physical benefits, hula hooping can also have a positive impact on your mental health.

Regular aerobic exercise has been shown to reduce stress, anxiety, and depression. It can also help improve your mood, sleep quality, and energy levels (3).

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In one study, people who exercised for 30 minutes per day reported feeling happier and more energetic than those who didn’t exercise at all (4).

Inexpensive And Portable

A hula hoop is a very inexpensive piece of equipment. You can buy one for as little as $5 – $10. And because they’re so lightweight and portable, you can take your hula hoop with you wherever you go.

You could hula hoop in the park, at the beach, in your backyard, or even in your living room. You won’t have to worry about commuting to the gym, overcrowded gyms, or expensive gym memberships.

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Research has shown that doing an exercise you enjoy makes it more likely that you’ll stick with it in the long-term (5).

Consistency is key when it comes to exercise. You need to do it regularly to see results.

Hula hooping is a fun and enjoyable way to get your daily dose of exercise. It’s a great way to break up the monotony of traditional workouts and add some excitement to your routine.

benefits of hula hooping

Proper Hula Hoop Form And Posture

Hula hooping with the right form is important to avoid injuries and get the most out of your workout. Here are a few tips to help you hula hoop with proper form:

  • Position your feet correctly –  When hula hooping, you want to position your feet about hip-width apart. This will help stabilize your body and give you a better foundation.
  • Keep your back straight – It’s important to keep your back straight when hula hooping. This will help avoid strain on your spine and lower back.
  • Tuck in your stomach –  Tucking in your stomach will help to engage your core muscles. This will give you more power and control over the hoop.
  • Set motion – with the hoop around your waist, start by moving your hips in a circular motion. Once you get the hang of it, you can add arm movements to increase the intensity of your workout.
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As you become more comfortable hula hooping, you canexperiment with different motions and speeds. There are endless possibilities when it comes to hula hooping, so have fun with it and find what works best for you.

Check out hula hooping tutorials on YouTube for more tips on proper form and technique.

hula hoop weight loss

How To Get Started With Hula Hooping Workout Routine

Here are our expert-approved tips for building a hula hoop workout:

Find The Right Hoop

There are a lot of different types of hula hoops on the market. And not all hoops are created equal.

The first step to starting your hula hoop workout is to find the right hoop. If you’re a beginner, we recommend starting with a larger, lightweight and easy-to-use hoop.

As you become more experienced, you can move on to smaller and more challenging hoops. Always try the hoop before you buy it to make sure it’s the right size and weight for you.

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Read More: 10 Family Exercise Ideas That Are Fun And Effective

Consider Weighted Hoops

Just like in strength training using weights, adding resistance to your hula hoop workout can help you to tone your muscles and burn more calories (2).

Weighted hoops are typically made of plastic or metal and are filled with sand, water, or other materials to make them heavier.

They’re also usually larger in diameter than traditional hoops. This makes them more challenging to use but also more effective at toning your muscles.

If you’re just starting out, we recommend avoiding weighted hoops until you’ve mastered the basic moves with a traditional hoop.

benefits of hula hooping

Warm Up

Before you start hula hooping, it’s important to warm up your muscles. A good warm-up will increase your heart rate, loosen your muscles, and prepare your body for exercise.

A simple warm-up routine could include marching in place, doing jumping jacks, or swinging your arms around.

Start Slow

If you’re new to hula hooping, it’s important to start slow and gradually increase the intensity of your workout.

You don’t want to overdo it and risk injuring yourself. Start with a few minutes of hula hooping and then build up from there.

Cool Down

After you finish hula hooping, it’s important to cool down your muscles. A good cool-down will help your body recover from the workout and reduce your risk of injuries.

A simple cool-down routine could include walking in place, doing some gentle stretches, or taking a few deep breaths.

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Stay Safe

There are several safety concerns to keep in mind when hula hooping.

The first is loose-fitting clothing that may get caught in the hoop. Avoid loose-fitting dresses, baggy shirts, and loose jewelry. Wear clothing that hugs your body and is comfortable to move in.

The second safety concern is to be aware of your surroundings. Hula hooping can be dangerous if you’re not paying attention to what’s around you. Avoid hula hooping near traffic and make sure you have enough space around you so you don’t hit anything or anyone while hula hooping.

And finally, listen to your body. If you start to feel dizzy, lightheaded, or nauseous, stop and rest.

If you have a back injury or other health condition, talk to your doctor before starting a hula hoop workout.

benefits of hula hooping

Make It A Habit

The key to seeing results from hula hooping is to make it a regular habit. shoot for three to five times per week.

If you can, try to hula hoop at the same time each day. This will help to make it a more consistent part of your routine.

The Bottom Line

Hula hooping is a great way to get fit, have fun, and improve your overall physical and mental health. But before you start hula hooping, it’s important to find the right hoop and warm up your muscles. Once you get started, be sure to hula hoop regularly to see the most benefit.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. ACE-sponsored Research: Hooping– Effective Workout or Child’s Play? (n.d., 
  2. A six-week trial of hula hooping using a weighted hoop: effects on skinfold, girths, weight, and torso muscle endurance (2015, 
  3. Exercise and mental health (2021, 
  4. Exercise for Mental Health (2006, 
  5. How to Start Exercising and Stick to It (n.d., 
  6. Physical Activity in Primary Stroke Prevention (2015,
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