Common Questions about Weighted Fitness/Exercise and Beginner Hula Hoops

Weighted hula hoops are a great way to lose weight, stay fit and get some exercise without going to the gym and dropping tons of cash. You can have fun with your friends, outside or in AND get all the benefits you would if you were working out in an aerobics class. 


Why is a bigger hula hoop easier?

We usually recommend larger hula hoops for beginners because larger diameters make many things easier to learn.

Waist hooping is easier with a larger hula hoop! If you are learning to hula hoop around your waist, a bigger hula hoop is easier. The larger the diameter of the hula hoop, the slower you have to move to keep it going.  If you try to use a smaller circle, your body has to move faster to keep up with the rotations.


Is slower hula hooping easier?

  • Slower movements give us more time to think about what we are doing and allow us to pay more attention to each movement

  • As we get older, or if we are recovering from injuries, our bodies (especially our spines) prefer slower movements than when we were children. When we are learning and still building muscle strength, it is helpful to ease our body into new movements

  • If you were training for a marathon, you would pick a steady pace that you can maintain for long periods of time.  A slower movement while hula hooping will make it easier to use for longer periods of time so that you can hoop longer before becoming sore or fatigued.

Learning tricks can be easier with a larger hula hoop. There is a whole world of tricks and dance moves that move your body through the center of the hula hoop.  Sometimes you might want to jump through the hula hoop or use your hand to lift it from your waist to above your head. The Dance Style Fitness Hoop is still light enough to use for tricks, so it is a great way to start adding more dance and flow to your fitness practice!


Does a larger hula hoop make tricks easier?

  • If you are learning a trick that puts your body through the hula hoop, it is often more comfortable for beginners to move through a larger space.

  • Since the larger hula hoop allows for slower movements, there is more time to break down the mechanics of the trick and pay attention to each movement.


Does a larger hula hoop make tricks harder?

  • For many off body tricks like weaves and isolations, a larger hula hoop is more challenging because it requires more arm and wrist strength.

  • For tricks that involve tossing the hula hoop, a larger hula hoop creates more impact on the body during the catch and requires more strength in the initial toss.  Some people avoid tossing fitness style hula hoops, and others wear fitness gloves to make it more comfortable.


Are heavier hula hoops better for exercise?

It depends on what type of exercise you want to do. It is true that a heavier hula hoop is easier to keep going around your waist, but if you want to incorporate more dance into your fitness routines, the extra weight of Exercise and Weight Loss style hula hoops can get in the way.

If you have been struggling to learn how to waist hoop, or you are more focused on core hooping and resistance exercises, take a look at the hoops in this category. 


Can I hula hoop when I’m pregnant?

YES! Absolutely yes! However, it is important to take the following into consideration:

  • Go for a larger diameter hula hoop made with a lighter weight tubing.  This is why we recommend the Dance Fitness Hoop for you!

  • If you are new to hula hooping, and already into your second trimester, we recommend waiting until after your new mini-human is born. If you were already very physically active, talk to your doctor.  Your doctor gets the final call on this one.

  • If you are new to hula hooping, and at the very beginning of your pregnancy, now would be the time to start hula hooping. We still recommend talking to your doctor before adding any new exercises, though.

  • If you are already hula hooping on a regular basis, you can keep doing it, but carefully.  If you have been using a heavier hula hoop, now is the time to switch to something made with a lighter tubing and to pick a larger diameter.

  • Regardless of your experience, please continue to communicate with your doctor about the exercises you do.  The little dude (or dudette) inside of you is going to put a lot of strain on your body. The hula hoop can help keep you moving and strengthen your core, but please listen to your body and discontinue use if you feel any new pain or your doctor tell you to.


Can I Hula Hoop if I have Osteoporosis/other limiting physical disability?

Any time you try new fitness routines, it is important to speak with your doctor. However, we have many customers with osteoporosis and other physical challenges who have added the joy of hula hooping into their life!

Stick with lighter weight hula hoops in larger diameters.  Big circles, low weight.


Is Hula Hooping good exercise?

The American Council on Exercise determined that hula hooping burns 400 calories per hour!  This number is based on basic waist hula hooping. Imagine how much of a work out you are getting when you start incorporating more of your body when you move your feet, do lunges or hula hoop in Goddess pose!

We find that our Exercise style fitness hoop is an ideal weight for extended periods of on body hula hooping.  It is heavy enough and can be ordered large enough for practiced hula hoopers to regularly hula hoop for extended periods of time.  This means you can hula hoop yourself to your target heart rate and stay there comfortably, creating a fun and low impact cardio work out!


Do I need a Weighted Hula Hoop?

We build our hula hoops to be a healthy 1 – 2 pounds, with the Exercise Style Fitness hoop averaging around 1 1/3 pounds.  While heavy hula hoops are often easier to keep going, it is important to use caution around hula hoops that are weighted to be 3 or more pounds.  With the added force from the rotation around your spine, the amount of pressure that a very heavy hula hoop puts on your body can cause injury and discomfort.  

The tubing we use to make the exercise hoop is slightly thicker than the tubing we use for our Dance Fitness hula hoops.  This adds weight to the hula hoop in an even distribution around the entire circle.

In the end, the thing that really makes learning to hula hoop around your waist easier is to try a larger diameter hula hoop.  The larger the diameter, the slower your body has to move, and after our late teens and early twenties, most of our bodies want to move a little bit slower.  The larger diameter does add a little more weight, but it also adds a little more time in each rotation for us to learn our movements.


What is Grip Tape? Do I need Grip Tape?

We prefer all of our fitness hula hoops with at least one round of grip tape.  We even have one design that covers the entirety of the hula hoop with this grip tape.  This does a number of things for you and your hula hoop:

  • Grip tape creates traction between you and your hula hoop. This makes it easier for your body to control the hula hoop, even if you are wearing slippery exercise clothing!

  • Grip tape is heavier than the other decorative tapes, so it adds that extra ounce or two of evenly distributed weight to your hula hoop.

  • Grip tape is thicker and more durable than other decorative tapes. When you are learning how to hula hoop, and your hoop hits the ground, the grip tape will hit first, extending the life of the other decorative tapes.


Can I dance with a Fitness Hula Hoop?

If you are excited to learn footwork and body rockin’ hoop dance, an Exercise Style fitness hoop can be a great time on the dance floor!  We love some good blues dancing and those slower tempos love a larger hula hoop. However, if you are hoping to learn a lot of off body hula hoop moves and have your hula hoop spend more time in your hand than on your body, your hands will probably appreciate our Dance Style Fitness Hoop a little bit more.


I teach at a gym. What type of hula hoops do my students need?

We find this to be the most crowd pleasing size for public hula hoop fitness classes.  It is hard to anticipate what each group of students will be like, so it is great to have a variety of diameters to fit different sized people.  An ideal selection of classroom fitness hula hoops would include multiple sizes ranging between 38” – 42” in diameter. If you think you might have students who need an extra set of training wheels, you can special request a larger size (tubing or diameter) to be included in your bundle as well. Check out our special class pack deals or contact us about wholesale options.


Can pregnant women use a hula hoop?

You better believe it!  We have seen women 7-8 months into their pregnancy performing with hula hoops, but it isn’t necessarily a good thing for every person’s body or situation.  If you or someone you know is pregnant, it is best to speak with a doctor or other medical professional before starting new fitness routines.

The Exercise Style Fitness Hula Hoop is a great tool to utilize post-pregnancy.  It is a little bit heavier than our Dance Fitness Hoops, but it is much easier on your middle than our heavy Weight Loss Style Hula Hoops.  New parents (Moms AND Dads) love having hula hoops at home so that they can get a work out without having to travel to the gym. Just keep an eye on the little one when they start crawling around.  The head of a toddler is just about the same height as a moving hula hoop.

If you are considering adding hula hooping to your prenatal fitness routine, we recommend going for lighter weight hula hoops with larger diameters. Take a look at our Dance Style Fitness Hula Hoops for a great prenatal workout!


Weight Loss Hula Hooping FAQ


Is Hula Hooping good for Weight Loss?

There are many health benefits to hula hooping, and there are a variety of sizes to fit any body type and fitness goal.  We find that hula hooping makes exercise a side effect of having fun, and in our opinion, that is the key element of the best fitness our weight loss programs.  Hula hooping provides a low impact way to burn calories at home, in the park, at the gym, on your lunch break, or at a party. We even make multi-section fitness hula hoops so that you can bring your work out routine with you when you travel.

The Weight Loss Style Fitness Hoop is great for new hula hoopers who want to add hula hooping as a tool to pursue physical fitness.  The larger diameter and heavier weight helps keep the hula hoop moving around the waist and can also be used for off body fitness exercises and resistance training.


Are Hula Hoops Good for the Abs?

Hula hooping is AMAZING for the abs! The Weight Loss Style Fitness Hoop is meant to be used on the core: your waist, your hips, your chest, your shoulders.  Every movement uses your entire body, but you will feel it most intensely in your abdominal muscles and your lower back.

Don’t forget to practice with the hula hooping moving in the other direction!  A “six-pack” may be a fun goal, but we love to joke about the idea of accidentally getting a “three-pack” from the hula hooping in one direction.


How are hula hoops weighted?

To create different weights of hula hoops, we use different sizes and weights of tubing.  Adding physical weight separate from a hula hoop creates an imbalance in the circle that can make it more difficult to use.  If you remember a hula hoop with marbles or water in it from when you were a kid, you might remember that the added weight helped the hula hoop go around. However, when you wanted the hula hoop to do anything else than that initial motion, the loose weights would fight against the change.  By using a material that evenly distributes the weight around the circle, and using various weights of decorative tape around the circle, you can enjoy the benefit of a heavier hula hoop, without the challenge of loose weights that move separately from the whole.


Why is this Hula Hoop so big?

The Weight Loss Style Fitness Hula Hoop can look rather intimidating, but the extra size is really your friend.

  • The wider tubing width puts more hula hoop in contact with your body as it spins around your core. This helps many beginners feel more control over the movement of the hoop.

  • We prefer at least one round of grip tape on all of our fitness hula hoops. A wider tubing width means more grip tape is in contact with your body at all times, making it easier for your body to communicate with the spinning hula hoop

  • The heavier material doesn’t allow as much give in the hula hoop when weight or pressure is applied to it.  This makes for a great tool to use in for balance or resistance in different exercises.

  • The larger tubing means a slightly heavier hula hoop which helps many beginners keep the hula hoop going around the waist.

  • While the hula hoop is heavier, the weight is spread out on wider surface as it comes in contact with your body. Many people find the weight loss style hoop optimal for abdominal massage.


Will a big hula hoop hurt me?

It is common for beginner hula hoopers to experience some bruising when first learning how to hula hoop, especially when using a larger and heavier hoop.  

For most people, hula hoops under 3 lbs are safe to use on a daily basis. However, we wouldn’t recommend practicing moves like tosses, foot hooping, or body rolls with the heavier styles of hoops!  The Weight Loss Style Hula Hoop is best when used for core hooping around your waist, hips, chest or shoulders.

If you are recovering from previous injuries, have a physical condition such as osteoporosis, or are pregnant, we recommend that you use a lighter hula hoop and consult your doctor before beginning new fitness routines.


Our Selection of Weighted Adult Beginner, Fitness and Exercise Hoops

We have two weights of hoops to choose from, Dance Hoops and Fitness Hoops.

Adult Dance Hula Hoop


The lightest hula hoops in our fitness line (about 1 lb) are made from 100 psi polyethylene tubing. Our dance fitness hoops are great for the smaller sized beginner or an experienced hula hooper transitioning to another size.

The dance style is the Goldilocks choice of hula hoops: Not very heavy, not very light. It sits in a weight range that makes both dance and fitness programs accessible with the same hula hoop. A continuous wrap of grip tape helps with control, and the larger diameter options allow the practitioner to use slower body movements than the smaller polypro dance style hoops.


This Style is Great for:

  • Beginner Hula Hoopers with smaller body types or previous dance experience

  • The experienced hula hooper wanting to transition between a heavier fitness hoop and a polypro

  • An off body and trick style hula hooper wanting to add more core work into their physical practice

  • Beginners with physical conditions such as osteoporosis or other conditions that lead to weakened bones or easy bruising

  • A fitness hula hooper who has become pregnant and needs a lighter option for waist hooping


Adult Fitness Hula Hoop

Our Fitness hula hoops are our most popular fitness style, made from 160 psi polyethylene tubing.  While still maintaining a comfortable tubing width similar to the Dance Fitness line, the tubing itself is denser, adding more weight and creating a more rigid hoop structure (average weight 1 1/3 lb).

This is our cardio hula hoop. The slightly heavier weight helps keep the hula hoop moving, even against baggier clothing or windy environments. A larger diameter (38-44”) allows slower and more therapeutic body movements and the average-sized tubing width keeps it comfortable on the body. The continuous wrap of grip tape helps our body command the hula hoop's movements regardless of how slippery our clothing may be.  These factors combined makes extended periods of on body hula hooping and fitness routines easier on our body and more accessible to all levels of experience! Laugh and play your way to your target heart rate!


The Exercise Style fitness hoop is great for:

  • Adults looking for a fun cardio training tool

  • Beginners who are interested in on body hooping and/or weight loss

  • Individuals who want a gentle, low impact work out

  • Fitness Instructors and Facilities looking for a “universal” fit hoop (see class packs for gyms)



Benefits of Hula Hooping

  • Burns approximately 7 calories per minute hooping, which equates to over 400 calories an hour
  • Increases heart rate; great cardio workout
  • Increases stamina
  • Improves your body’s balance and flexibility
  • Strengthens and tones your arms, legs, and abdomen
  • Works about 30 muscles in and around your body's core
  • Strengthens your low-back stabilizing muscles, which can help anyone with a history of back pain
  • Improves the spine’s strength and flexibility
  • Helps you to develop a sense of body awareness
  • Improves hand-eye coordination and motor skills