Gold Member Badge


  • You're all caught up!

What Are the Benefits of Using a Weighted Hula Hoop?

author image Beth Rifkin
Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis" and others. She holds a Bachelor of Business Administration from Temple University.
What Are the Benefits of Using a Weighted Hula Hoop?
The versatile hula hoop allows you to work out almost anywhere. Photo Credit: Jupiterimages/Creatas/Getty Images

Hula hoops have evolved quite a bit since their original popularity in the 1950s. Once considered a toy for children, hula hoops have made their way into the fitness market and are used as props for toning your abdominal muscles and burning calories. Heavy hula hoops, which weigh approximately 3 to 5 pounds and are available in various diameters, can help to maximize muscle growth.

Video of the Day

Easier to Use

While all hula hoops take some getting used to, once you get the motion down the weighted hula hoop can be easier to twirl for adults. Larger in diameter and heavier in weight than the classic children's version, weighted hoops spin at a slower rate, making it easier to keep around your waist and to use for longer periods of time.

Tone and Burn

If you’re tired of crunches and other traditional exercises for the abs, hula hooping may offer you a fun and effective alternative. Spinning the hula hoop around your mid-section requires an active engagement of your hips and abdominal muscles. Additionally, according to the American Council on Exercise, hooping can burn seven calories per minute while providing an effective cardiovascular workout.


Consult a physician before working out with a weighted hula hoop. Stop using the hoop and seek medical treatment if you feel any pain in your back or hips.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media