What are the Benefits of Weighted Hula Hoops? | The Range
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What are the Benefits of Weighted Hula Hoops?

Many of us are looking for new ways to exercise and breathe new life into keeping fit, and using weighted hula hoops seem to have become the latest exercise trend. But what are they, what are the benefits, and do they work? We've put together this helpful guide so you can enjoy all the benefits of this new fitness craze!

What is a Weighted Hula Hoop?

Well, put simply, they're a hula hoop with added weights inside! The weights vary from around a light 500g up to expert-level 2kg. The hoop itself is often covered with padding to help protect you from any bruising, but other than that, they're the same as the hula hoops you used to play with as a kid.

What are the Benefits?

1. It's a great cardio workout. Gone are the days of dull walks, running a few miles on the same route, or playing the same sports. Using a weighted hula hoop is a unique and fun way to get the heart pumping, which keeps your heart healthy, improves blood flow, and helps to lower stress.

2. Helps you to burn fat, especially around the waist, hips, and bum. Since you'll be exercising the middle portion of your body, you might find that following a healthy diet and using a weighted hula hoop; you can trim a few inches from around your tummy and hips in as few as six weeks! Perfect if you want to feel a little healthier for an upcoming event.

3. Strengthen the core. You're activating your core muscles when you hula-hoop, which don't usually see much movement. Having a stronger core can improve your balance, stability, posture, and tone your abs too!

4. They don't feel like exercising! You're more likely to participate in exercise if it's fun and doesn't feel like a chore. Using a hula hoop feels more like play, so the likelihood of you wanting to do more sessions, or to prolong sessions, is increased, helping you do more exercise in the long run.


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What Weight do I Need?

If you're a beginner, use one of the lighter models of hoop. This will help you practice your technique and reduce the risk of injury. Once you build up some strength, you can gradually work up to the heavier hoops. If you choose a weight that's too heavy too early on, you won't be able to sustain your workout, and you'll probably find yourself with more pain and bruises than you would otherwise. When it comes to this form of exercise, slow and gradual will pay off in the long run!

How do I use a Weighted Hula Hoop?

If spinning clockwise, begin with your left foot forward. If anti-clockwise, bring your right foot forward so you can stay balanced. Many people think you need to make circular motions with your hips; however, you only need to make slight backward and forward movements. Take some time to practice with a non-weighted hoop. The hoop should touch the small of your back, and the front should point slightly downward - spin the hoop around and try to catch the front with your hip. Remember to swap between clockwise and anti-clockwise to exercise both sides of the muscles.

How Safe are They?


When used with the appropriate weight for your skill level and with the proper technique, weighted hula hoops are safe to use. However, when you first start, you might feel sore around the midriff or have bruises. Ensure you're always adequately warmed up before each hooping session to reduce the injury risk. If you have back or hip problems or an injury, it's always best to consult a doctor before exercising with a weighted hula hoop to check the practice if it is suitable for you.

Looking for more fun ways to get fit? Why not check out our Leisure department or browse the exciting articles below?

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