Hula hooping is one way to work out and spend time with your family at the same time. "The best thing about them is they don't feel like exercise," says Stryker, "meaning you're likely to think of it more as fun than a workout.". But do weighted hula hoops actually work? Using the wrong size. (2018). This can help you build core strength, while challenging your balance and coordination. Weighted hula hoops are a heavier, sturdier variation of the popular childrens toy. Releasing your core. MNT is the registered trade mark of Healthline Media. If you bruise easily and are looking to layer-up, stick to leggings, long-sleeved shirts, and tight jackets. Can diet help improve depression symptoms? Hula hooping has the potential to be a fun, challenging, and invigorating way to improve your aerobic health, burn calories, lose fat, and build your core strength. If you spin counter-clockwise, start with your right foot forward. The authors state the importance of hula hooping in a sufficiently large area at a safe distance from other people. What makes hula hooping challenging is that in order to be successful at the task . If you continue to practice and use the hula hoop, it is an excellent way to target and train your abdominal muscles, obliques, and hip muscles. Its also a good idea to ease into weighted hooping by twirling just five minutes a day for the first week. The previously mentioned 2019 study also found that participants in the hula hooping group had a significant drop in their LDL cholesterol levels at the end of the 6-week hula hooping versus the walking program. These are usually adjustable with chain-links that you can add to fit your waist.. It has the potential to provide similar benefits to salsa dancing or belly dancing. Provides fun, low-impact exercise. It's even left its mark on history when it comes to breaking records. Hula hooping is a safe and fun way to burn calories and body fat, improve your balance, strengthen your core muscles, and boost your cardiovascular fitness. Plus, along with working various parts of your core, certified person trainer Jason Williams, NASM-CPT, says weighted hula hoops can also improve balance and even cardio endurance. Get the basics of building a rhythm, and then start incorporating longer workout sessions, Jade says. And dont be alarmed if you notice bruising around your hips after the first few sessions. Then, get a hoop; costs range from a few dollars to about $60, depending on the hoop type. The stronger and more experienced you are, the heavier weight you can handle. Scott, P. (2014). Heres how you can use a weighted hula hoop: Using a weighted hula hoop is relatively safe as long as youre using a weight thats appropriate for your strength and fitness level. It comes with 24 pieces so you can fit it properly, and again, the length of the rope will determine how hard you have to work to keep the ball spinning. A 2019 study concludes that weighted hula hoops can improve body composition, reduce abdominal fat, and have a positive effect on blood pressure. To keep the hula hoop moving, you need strong core muscles and good mobility in your hips. With good posture and an active core, twirling that hoop around your waist works your abdominal muscles and your obliques. These products are not intended to diagnose, treat, cure, or prevent any disease. When it comes to exercise, finding something you enjoy is key to making physical activity a regular part of your routine. Both she and Williams also note to start light and avoid overdoing it when you're first getting started. If the hoop is detachable, it is important to ensure that it is securely closed before starting. Here are the 8 best exercises for weight loss. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results. Keep your arms out to the side or above your head for an added challenge. Many are also adjustable, allowing people to change the diameter of the hoop. There is a fairly good chance you'll feel happy after a session of hula hooping. They typically weigh between 1 and 8 pounds, compared to regular hula hoops, which clock in at less than a pound. Read on to learn more about some of the top cardio exercises. A small study published in the National Library of Medicine in 2015 looked into the benefits of weighted hula hooping over six weeks. Although hooping is generally safe for most people, those with existing health conditions may wish to consider consulting a doctor before adding it to their exercise regimen. Just make sure you twirl the hoop in both directions! All rights reserved. Place the hoop around your waist, just above your hips, holding it with a light grip with both hands and parallel to the ground. It's inexpensive. Our website services, content, and products are for informational purposes only. Then, grab the hoop with both hands and raise it to waist height. Weighted hula hoops come in different diameters, weights, materials, tubing sizes, and styles. Apple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. Roku is a registered trademark of Roku, Inc. in the United States and other countries. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Mediterranean, Low-Fat Diets Are Best for Heart Problems, Least Amount of Exercise You Need to Stay Healthy, Nerve 'Pulse' Therapy May Help Ease Sciatica, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Lost an average of 3 cm around the waist by hooping versus 1 cm by walking, Lost an average of 2 cm around the hips by hooping versus 1 cm by walking, Decreased their whole body fat percentage by 0.85% versus 0.02% by walking, Increased their trunk muscle mass by 0.37kg, on par with walking, Burned an average of seven calories per minute, more than exercises like advanced Pilates and power yoga, but less than, Had an average heart rate of 151 beats per minute, approximately 84% of predicted heart rate max, higher than all other exercises except cardio kickboxing, Had oxygen consumption at 20.6 ml/kg per minute which fell somewhere in the middle of the other workouts. It's the movement that matters. In 2020, pandemic isolation brought hoops roaring back to stardom. Do weighted hula hoops provide a good workout, or are they just a gimmick? In addition to the physical gains, hula hooping has serious mental health benefits. If you have a hoop that is too heavy it can hurt your spine with the weight swinging around your body., Pro fix: Make sure to start out in small increments and build endurance day by day., Overworking your shoulders. It's important to start out gradually. Some of the benefits of regular aerobic activity include: According to the Mayo Clinic, women can burn about 165 calories during 30 minutes of hula hooping and men can burn about 200 calories. Can you really use hula hoops for weight loss? When you burn calories through exercise and make the right changes to your diet, you increase the odds of reducing body fat. Its inexpensive and easy to start, and you can do it anywhere. See what massage guns our team has picked to help you recover well after your next workout. A lot of people try to twist it on an angle, and we dont want that because its automatically going to put it off kilter.. According to theAmerican Council on Exercise, a 30-minute hula hooping workout can burn an average of 210 calories. Trainers Explain All Of The Potential Benefits, 10 Best Weighted Hula Hoops For Cardio Workouts, Watch This Woman's Hula Hoop TikTok Video, Your Privacy Choices: Opt Out of Sale/Targeted Ads. This QRlitos hoop fits directly around your waistit's adjustable, so you can be sure it'll fit properly. .css-1iyvfzb .brand{text-transform:capitalize;}We may earn commission from links on this page, but we only recommend products we back. Different videos online can provide ideas on how to hoop to target other muscle groups. It depends. Moving in the same direction for a long period may cause muscle soreness. And genetics have the final say. Peloton Treadmill Review: Is It Worth the Price? In a2019 study, researchers compared weighted hula hooping for an average of 13 minutes per day to walking roughly 10,000 steps per day. Last medically reviewed on February 23, 2022, Aerobic exercise reduces the risk of many health conditions. Last medically reviewed on September 3, 2020. Sarah Regan is a Spirituality & Relationships Editor, and a registered yoga instructor. If you start walking while hooping that adds an extra bonus for your legs, and if you start doing tricks with your arms, you add an awesome shoulder burn too. In other words, hula hooping can be a total body workout. The activity may also help improve neuromuscular control and posture, which are essential for balance and stability. With the hoop around your waist and resting against your back, hold each side of the hoop. Hooping may increase fall risk if you have balance problems. For this reason, people should. Just make sure the clothing is tight-fitted to prevent any snags or tears from the hoop. As Stryker tells mbg, just try incorporating a few minutes of weighted hula hooping throughout the day. Need some extra inspiration or guidance? To start, make sure your feet are positioned correctly. Fitbit, the iconic fitness tracker company, now boasts a vast number of products. We asked the experts for their take, along with the lowdown on how to use this trending fitness tool. All rights reserved. Spin the hoop around the waist and attempt to catch it with the front hip when beginning the rocking motion. We may earn commission from links on this page, but we only recommend products we back. Hula hooping requires you to activate the muscles in your core to keep the hoop around your hips. Patented design to tone and stimulate core, abdominal and waist muscles, Hula hoop motion also improves overall body movement and joint mobility. Weighted Hula Hoop by bintiva, amazon.com ($59.99). The researchers found that the subjects in the hula hooping group lost a significant amount of abdominal fat and also trimmed inches from their waist, compared with the walking group. Hooping is a great introduction to fitness and moving because youre able to lose yourself in the movement, it feels like dance, and it gets you into a flow or meditative state, she explains. 2023 Beachbody, LLC. Pro fix: Keep your spine straight, core tight, and obliques activated to stay safe. Theyre also usually bigger and made of a soft material. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Just Be Fitness Hula Hoop - Black. If you feel any pain during your workout, stop immediately. Effects of weighted hula-hooping compared to walking on abdominal fat, trunk muscularity, and metabolic parameters in overweight subjects: A randomized controlled study. Place the hoop on the floor and step inside it. This is an easy way to make sure you can actually hula the hoop at your height, Weitzel says. She received her bachelor's in broadcasting and mass communication from SUNY Oswego, and lives in Buffalo, New York. The mystery of 'the female Bob Dylan'- who vanished without a trace. "Not only does cardio aid in reducing body fat, but it helps to boost heart and lung health while getting oxygen flowing through your body too," says Topel. The old-school childhood toy that has been around for decades is now one of the hottest workouts. Lower back injuries can be common if the muscles are not used to the repetitive motion, explains Musni. When you do it right, your abs will definitely feel the burn from all the flexing. Shes a mass consumer of social media and cares about womens rights, holistic wellness, and non-stigmatizing reproductive care. Accessible, affordable, and easy-to-use, foam rolling is one of the greatest exercise techniques ever invented. In this article, we discuss weighted hula hoops and whether they are a good exercise option. Once you get really good at hula hooping, you can even incorporate dance moves like Jade does. Imagine what would happen if you only did biceps curls with your dominant hand its a similar concept. The hoop should stand around your waist or lower chest when it's resting vertically on the ground. Is the ketogenic diet right for autoimmune conditions? Beachbody, LLC is the owner of the Beachbody and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. Once you settle into a steady rhythm with the hoop, your heart rate will increase, your lungs will work harder, and blood flow will improve. Loose clothing can get in the way, and hooping on bare skin can increase a persons risk of bruises. (2017). Weighted hula hoops work your mind *and* bod. Learn what the science says about post-workout nutrition and how to optimize your recovery. The 53 subjects in the study either performed an average of 12.8 minutes of hula hooping per day or walked 9,986 steps per day. You can learn more about how we ensure our content is accurate and current by reading our. According to Mayo Clinic, hula hooping is comparable to other dance aerobic activities such as salsa, swing dancing, and belly dancing, when it comes to burning calories. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment. If you're bored with your current fitness routine and need something to turn up the excitement level, then grab a weighted hula hoop and get moving. Hula hooping is as easy as 1-2-3. For hula hooping, outside is best to avoid any in-home disasters. It can take some practice to get the timing right, but the longer you stick with it, the better youll get. 2023 Healthline Media UK Ltd, Brighton, UK. Weighted Hula Hoop Benefits Abs and Muscles. Hula hoops are more than just childs play. Meet the experts: Kat Musni, CPT, is a certified personal trainer and hoop fitness instructor with The Spinsterz. A few different studies have been conducted on the health benefits of hula hoops..