Weighted Hula Hoops: What You Should Know about This TikTok Trend

The "hula hoop" has gained prominence again thanks to the fact that it became a trend on TikTok. We present you the weighted hula hoops, a good option to train and have fun.
Weighted Hula Hoops: What You Should Know about This TikTok Trend
Leidy Mora Molina

Reviewed and approved by the nurse Leidy Mora Molina.

Written by Cristian Minich

Last update: 22 August, 2022

Hula hoops have been an object of amusement for many years. In some places, they were also used for sports.

These days, technology has replaced many of the old activities, but hula hoops have achieved special popularity that combines fun, exercise, and technology thanks to social networks. In this article, we’ll introduce you to the weighted hula hoops trend and everything you need to know about this TikTok trend.

There are hula hoops of different weights. Of course, there are also those considered a toy.

A training hoop itself is designed to work the entire core and burn calories as you swing it around your waist. The most common ones weigh between two and three pounds, but you can try different loads, depending on whether you’re a beginner or not.

This is a 3000-year-old technique that has been adapted to different circumstances. Today, it seems to be back to stay!

What are hula hoops, and how can you use them?

Hula hoops are special hoops you spin around your waist. The ones that are used for exercise are usually larger and are available in different weights. Its name, hula hoop, comes from hula, a traditional Hawaiian dance.

It’s very simple to use them at first glance, but these hoops can also lead to frustration. Like any activity, it can be complicated at the beginning, but you have to be patient. With a little practice, you’ll be able to use the proper technique to avoid dropping  the hoop.

Then, it’s time for fun and training. This exercise is performed as follows:

  1. First, you must position yourself with your trunk straight, your legs in line with your hips, and your knees slightly bent.
  2. Place the hoop at waist level, against your lower back.
  3. Start the hip movement by forming circles and releasing the hoop.
  4. Your torso should remain upright.
  5. Your arms should be above the hoop and can help you to maintain balance.
a woman using weighted hula hoops
 Hula hoops for exercise are not the same as the ones you buy as toys.

The benefits of weighted hula hoop training

With hula hoop training, we generate tension in almost every muscle in the body. Primarily, we put the core and hips to work.

In addition, this is an activity for people of varied ages. According to a 2019 study focused on overweight people, hula-hooping with a weighted hoop can decrease the percentage of abdominal fat and increase trunk muscle mass.

In fact, a test conducted on a regular hula-hooping workout with a weighted hoop was associated with a reduction in waist and hip circumference. Here are some of the main benefits of weighted hula hoop training:

  • The practice is effective and entertaining. For many, it’s fun, but it also activates the muscles.
  • It strengthens the middle zone.
  • It works and shapes the waist. It gives us a better figure.
  • It helps burn calories. It’s a good option if we’re looking to lose weight.
  • Hula hooping reduces cholesterol. It’s as effective as other resistance training.
  • It improves coordination and stability.

We think you may be interested in reading this, too: Don’t Have Time to Go to the Gym? You Can Exercise at Home

Is it safe to use weighted hula hoops?

To answer this question, we must know that this is an exercise like so many others. So it does still involve the risk of injury.

To exercise with a hula hoop safely, we must take into account the weight of it, our physical condition, the time of training, and the technique used. Improper use can cause injury to the abdominal muscles and lower back. However, it’s suggested that most of the conditions are caused by movements and not by weight.

Also, remember that, in case you feel pain, you should abandon the practice and consult a doctor. Here are some tips for using hoops to avoid injury:

  • Wear a girdle or an undergarment to prevent chafing and bruising.
  • Start with a lightweight hoop and increase as you get used to it.
  • Don’t overdo it and don’t exceed 5 minutes when starting out.
weighted hula hoops and back support
 Low back pain from hula hoops seems to be associated more with technical flaws than the weight itself.

Have fun and get your body working!

Maybe you entertained yourself with hula hoops when you were a kid. Now you can step back in time and have fun while putting your whole body to work.

If you’ve never tried it, then it can also be a good challenge. A hula hoop is a very useful tool as a training technique. The activity can be done anywhere and can be combined with nature, good music, or even a screen.

On the other hand, keep in mind that to have more benefits, you should complement it with a balanced diet and adequate rest. It’s also best to start with a little load and little time. If you feel discomfort or pain, it’s important to stop and consult a doctor. Take a walk down memory lane, have fun, and put your body to work!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Lahelma M, Sädevirta S, Lallukka-Brück S, Sevastianova K, Mustelin L, Gylling H, Rockette-Wagner B, Kriska AM, Yki-Järvinen H. Effects of Weighted Hula-Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study. Obes Facts. 2019;12(4):385-396. doi: 10.1159/000500572. Epub 2019 Jun 19. Erratum in: Obes Facts. 2019;12(5):589. PMID: 31216547; PMCID: PMC6758714. Disponible en: https://pubmed.ncbi.nlm.nih.gov/31216547/
  • McGill SM, Cambridge ED, Andersen JT. A six-week trial of hula hooping using a weighted hoop: effects on skinfold, girths, weight, and torso muscle endurance. J Strength Cond Res. 2015 May;29(5):1279-84. doi: 10.1519/JSC.0000000000000653. PMID: 25268284. Disponible en: https://pubmed.ncbi.nlm.nih.gov/25268284/

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.