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The Best Weighted Hula Hoop Exercises To Lose Weight

These hula hoop exercises will help you get stronger and shed pounds quicker.
FACT CHECKED BY Alexa Mellardo

Using a hula hoop to exercise can be a great way to get fit, thanks to the heart-pumping twisting and muscle-strengthening spinning that's involved. That's not to mention how much fun it can be! Granted, if you want to take your workout to the next level, then you should consider checking out the best weighted hula hoop exercises to lose weight.

What is a weighted hula hoop? As you might assume from the name, it's one that has some extra weight to it. To be exact, while a typical hula hoop tends to be lighter than 1 pound, according to Byrdie, a weighted hula hoop can be anywhere from 1.5 to 8 pounds. The purpose of using a weighted hula hoop is the same as any weighted item: to add resistance to your workout, which can help you get stronger and lose weight faster. Healthline notes that if you're just getting started out with a weighted hula hoop, it's best to stick with one that's 1 to 2 pounds.

As for the effectiveness of a weighted hula hoop, a 2015 study found that they can help you lose inches around both the hips and waist. On top of that, a 2019 study saw participants who used weighted hula hoops lose both inches around their waist and burn a good percentage of abdominal fat.

If this has left you intrigued and excited, then be sure to check out the best weighted hula hoop exercises to lose weight, according to trainers. Read on to learn all about the best weighted hula hoop exercises to lose weight, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

The Hula

woman posing with weighted hula hoop

"The conventional hula with your hula hoop is a great exercise for many reasons, as it engages many muscle groups including the core muscles. [It] is very effective for burning calories," Alan Morton of TRAINFITNESS tells Eat This, Not That! Morton has worked in fitness for nearly 20 years in different roles, including sports coach, personal trainer, tutor, and a sports conditioning coach.

Beyond that, Morton adds that using a weighted hula hoop "is great fun … so finding an exercise you enjoy and will go back to can help long-term weight loss and help achieve that toned body you are looking for."

Walking Hula Hoop

woman exercising with weighted hula hoop

Hula hoops aren't just for twisting and spinning! Morton notes that while performing walking hula hoop exercises, "You get all the great benefits as mentioned before, but by adding movement into this exercise, you get the bonus of burning more calories and improving coordination." He adds, "This gives both [the] body and mind a great workout," which will "improve your coordination and balance as well as burn calories and tone up."

Morton instructs exactly how to do this exercise. He says, "You would do all the points mentioned above, but this time, you would need to start by transferring your weight from one foot to the other," From there, "Lift one foot off the floor for a short time, and then place it down, transfer the weight, and try the other side. Once you can manage to do this on the spot, then start placing the foot down slightly in front of you (or go in a circle). The more confident you get, the faster this can become, and the larger the strides. Always push the hips forward as you move. Lead with the hips."

Related: Secret Exercise Tricks To Tone Sagging Arm Skin While Walking, Trainer Says

Weighted Hula Squat Press

orange weighted hula hoop against wall

Morton also points out, "The weighted hula hoop is fantastically versatile and allows you to do resistance-based training as well using the hoop as a weight." For instance, Morton notes, "A full-body exercise (like a squat press) uses many muscle groups including glutes, quads, core, and shoulders, which are all great for burning calories and great for toning. A large exercise like the squat press can help tone up all these areas in one exercise."

To get started, perform a typical squat. Morton adds, "At the top of the movement, raise the hula straight up toward the ceiling, and push until your arms are almost locked out." If you want to make things a little more challenging, "You can hold the hula at the bottom so you have to not only push the weight of the hula, [but] you must [also] have the stability to keep it facing straight up, improving coordination and stability at the same time."

Lunges and Hoop Arm Rotations

woman holding weighted hula hoop for workout

"[A] weighted hula hoop exercise that is great for losing weight is lunges and hoop arm rotations," Charles Rick, certified personal trainer, corrective specialist, and owner of HIIT HOUSE in Thousand Oaks, California, tells Eat This, Not That!

"While you perform a lunge, twist the hula hoop around your wrist," Rick instructs. "This will not only keep your core engaged for an ab workout, but you are also working on toning your arms and legs. This will boost up your heart rate for some added cardio, resulting in burning calories and toning your entire body!"

Related: The 3 Best Floor Exercises To Shrink Belly Fat Fast, Trainer Says

Weighted Hula Hoop Burpees

weighted hula hoop against wall

Rick adds, "[You can also] perform any upper body exercise with a weighted hula hoop," such as burpees. Rick explains how to do so, noting, "Once you perform the burpee movement and come up from a push-up, lift up the weighted hoop for a shoulder raise to increase arm strength and an engaged core to tone your arms. Watch your abs pop!"

To find out more about how to incorporate hula hoops into your workouts, be sure to read The Best Hula Hoop Exercises To Shrink Belly Fat. Then, don't forget to sign up for our newsletter below for more of the latest mind and body news!

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée
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