Tag Archive for Hula Hoop Exercise

Hooping For Weight Loss with Alexandria Truex

Alexandria Truex weight loss Alexandria Truex of Dutruex Hula Hoops and Hooping Idol 4 has lost an astounding 75 pounds (34kg) since she started hooping. In this video she shows us some simple and fun hooping workouts moves that she utilizes that have helped her shed the weight and get in shape. Alexandria lives in Portland, Oregon, USA, and we’re not sure what song she’s hooping to here, but it is very relaxing.

Do Magnetic Fitness Hula Hoops Really Work?

magneticmassagehulahoop by Caitlin Freeman

Have you ever seen a magnetic fitness hula hoop? Y’know, they come in a box that weighs about five pounds? It’s the one with the picture of a smiling woman rocking her six-pack abs with a giant, bumpy plastic hoop on the front. I’ve seen products like it ever since picking up my first hoop in 2011. I’ve peered curiously at the ads and marveled at their promises to burn “100 calories in 10 minutes”. Whenever I imagined trying one, however, I’d think about how much it would hurt when I inevitably dropped it on my toe, or whacked myself in the nose. I must admit that I’ve continued to feel the pull of magnetic fitness hoops though. I’ve ended up returning to that box on the shelf repeatedly. And questions have continued to loom in the back of my mind – “Do those magnets really make that much of a difference?” “What’s up with the supposed massage effect?” “Do they even work?” With a degree in Exercise Science and a need to leave no question unanswered, I decided it was time to finally solve this mystery for all of us.

I want to begin with what really sets these apart from standard adult-sized dance hoops and other types of fitness hoops: the magnets. These special hoops operate on the idea of biomagnetism, which claims that exposure to a static magnetic field can increase the rate of cellular respiration. So magnets make you break down more fuel, use more calories, and speed up weight loss, right? Unfortunately, that does not seem to be the case. Unable to find any conclusive proof that magnets actually assist in weight loss online, I decided to venture deep into the world of academic research.

The idea of biomagnetism and weight loss has not been widely researched. In fact, I found just one recent experiment that directly addressed this issue. The researchers found that long-term exposure to a static magnetic field could lead to a decrease in body weight in mice, which was attributed to a suppressed food intake. So perhaps these magnetic hoops can increase weight loss through a mechanism of simply eating less. This is where an important distinction must be made though. In the research, the mice were exposed to a magnetic field all day long. Due to the weight of these hoops, using them for an extended amount of time, like more than ten minutes a day, is not recommended. Taking that into consideration, I do not think we can say that using these hoops provides enough adequate exposure to magnets to warrant the effects of appetite suppression.

Even if the magnets are ineffective, however, burning “100 calories in 10 minutes” sounds pretty tempting. According to the American Council on Exercise (ACE), however, a choreographed hoop fitness class with a standard adult-sized dance hoop can burn about 7 calories a minute. This is obviously below the advertised 10 calories per minute claimed by using the magnetic hoop. For said claim to be true, using these magnetic hoops would have to qualify as vigorous physical activity. That would mean most people should only be able to speak in short bursts while using the hoop, with heart rates somewhere between 70 and 85 percent of their maximal. While this may be true for some, for most of us they would be working at a lower level of intensity, meaning the calorie-torching benefits would be lessened, so it doesn’t really add up.

Not only do the benefits not seem to be there, there may be some drawbacks to using a magnetic fitness hula hoop as well. While they call attention to the massaging effect, many people report discomfort and bruising from the weight and design of these hoops, beyond what occurs from standard hoop bruising. For novice hoopers or people trying it out for the first time, this can potentially be very discouraging, maybe even reducing their likelihood to continue. Believe it or not, being repeatedly covered in painful bruises might chase some people away rather than bring them into the community. Our community of hoopers is a very encouraging one, and we think hooping should be a positive experience for everyone who takes the first steps to try it out.

Another drawback would be the amount of time that you can actually use these hoops. Most fitness hoops that weigh a few pounds or more come with a warning not to use them for more than ten minutes a day. While they might seem great for whittling the waist, the amount of time spent in actual exercise is rather minimal, not to mention laborious. Using an adult-sized dance hoop that weighs less than 2 pounds, however, allows you not only to exercise longer, but to be able to do much more than waist hooping. It’s also a hell of a lot more fun, too.

So, the promises of magnetic hoops and the realities seem to be at opposite poles. The magnets do not seem to rev up the body’s metabolism as promised, and the claims of calories burned are higher than what currently available research shows. However, moving your body a little is better than not moving your body at all. I respect magnetic hula hoops because they are an avenue to bring people into our happy hooping family, even if they are covered in bruises. And, ultimately, we’re delighted to see you in arrive in our circle, no matter what your hoop looks like.

What do you think? Have you ever used a magnetic hoop? If so, let us know about your experience in the comments below!


caitlinfreeman You can tell Caitlin Freeman is a hooper just by looking at her car. There are rolls of duct tape in the trunk, a satchel full of her favorite hoops in the back seat, and some stray connectors rolling around on the floor somewhere. She picked up the hoop in 2011, and she has yet to put it down. Hooping provided her with an outlet to explore her personality and to fall in love with movement. A full-time fitness instructor, Caitlin lives in Atlanta, Georgia, USA. She’s on Facebook.

5 Ways to Burn Calories with a Hula Hoop

Deanne Love hooping Deanne Love of HoopLovers is here to take your workout to the next level with this tutorial on 5 different ways to burn calories with a hula hoop. Hoopers of every skill level can take a little something from this too though, since it’s more about fitness than learning new tricks. Deanne uses basic on-body hoop dance moves that combine arm and leg movements to help melt the calories away and help you feel the burn. Deanne lives in Melbourne, Victoria, Australia.

Hula Hoop Core Workout with Deanne Love

DeanneLove Are you ready to burn some calories and break a sweat looking fabulous while you do it? Deanne Love of Hooplovers is here with a Hoop Boot Camp Workout that’s great for any hooping skill level, so give it a spin. Our 2014 Hoopie Award winning Instructor of the Year focuses on Core Muscle Training here and says this was created, “So we can have a super hooper workout in between our dance and trick play.” Deanne lives in Melbourne, Victoria, Australia.

9 Great Warm Up Exercises For Hoopers

hoopwarmup by Philo Hagen

When we first start hooping and we’re focusing on just keeping the hoop moving around our core, and we tend to only hoop for short periods of time, we don’t really need to warm up for hooping all that much. We can generally do some simple stretches and give it a spin. But the more we hoop, and the longer we do it and better we get at it, the more we begin to bring our whole body to the experience. Once we begin to bring more of our body to hooping, and spin it up for longer periods of time, it becomes increasingly important to warm up some first, especially this time of year when the world around us might be getting colder. Hooping may put a smile on our face, but it’s pretty hard to maintain that smile once you pull a muscle.

Picture all of the muscles in our bodies being like rubber bands. If you spend your day sitting in front of a computer in a desk chair that may or may not be ergonomically right for you, most of our rubber bands are spend the day being relatively, if not completely, unused. That lack of overall body movement combined with stress tends to make our bodies feel tight and constricted. So when we head home after a long day of physical inactivity and crank the tunes and grab our hoop, the cold Autumn air meets our cooler unstretched rubber band bodies and if we do too much too soon something may just snap. Ouch!

For those who already have a yoga or stretching practice that they’re into, you can certainly bring that to your hooping experience. When it comes to hoop dance, however, dynamic warm-ups are really the smart way to go. When you jump around and loosen up your muscles and wake your body up first and get it active before you hoop, you’re letting it know to get ready for action. Doing so gets your body on game plan and will help you avoid injury. A dynamic warm up can also help us activate our central nervous system, priming those muscle bands for a session they’re really going to enjoy. Throw in improved blood circulation to really help you perform well, and by the time you pick up your hoop you’re really good to go.

Warming up before we hoop can also help us become better hoopers. How? When your muscles and joints are ready for maximum flexibility, you’ll be able to stretch them farther and with greater extension. You can transform those quick short vortexes into taller and higher moves than you would ordinarily be able to do. When we warm up first, we are creating a body with more agility and movement and in doing so we’re really adding some additional colors and textures and techniques to our art.

How much time will it take? Doing a proper warm up need only take five to ten minutes. So, are you ready for a dynamic warm up? Always keep in mind to only do what you can, what feels good for your own body, and adjust the exercises in the warm up so that you feel physically good about doing them and go from there.

1: 30 Seconds of jumping rope. Jumping rope for 30 seconds will really wake up our whole body. Don’t have a rope? Pretend you do and practice your invisible jump rope anyway.

2: 20 jumping jacks. Pull your shoulder blades back, extend your arms and really focus on the movement. You’re getting all of your limbs ready to hoop.

3: 5 body weight squats. This really gets your legs ready for action.

4: 5 lunges for each leg. Not familiar with how to do a lunge properly? Liz will tell you all about it.

5: 5 hip extensions. Tamera can teach you how to do a very low impact hip extension below. If you’re already very fit, you can try doing the same thing, but approaching it being from the ground on all fours on your hands and knees. Lift a leg back behind you and extend your hip. The principle is the same and the stretch will be in greater.

6: 5 hip rotations for each leg. If you’re doing hip extensions on the ground, roll over on to your side and rotate your hip as well. Bryan can tell you more about it above.

7: Leg Swings. Go for 5 standing forward leg swings and 5 standing side leg swings using each leg.

8: 5 arm swings. Hold your arms straight out to the side, and then swing and cross them in front of your chest. Repeat.

9: Shoulder rotations. Holding your arms straight out to the side again, this time move your arms in a circular motion, making bigger circles each time. This is great for your shoulders.

As you can see, even though we are warming up our whole body for hooping, we are putting extra emphasis on warming up our hips, butt, legs and core. Why? Because these are the muscles that tend to be the least active during the day – and these are the muscles we often use the most when we are hooping, even if the movements are sometimes subtle.

If this warm up is really easy for you, or as you get better at it over time, feel free to increase the numbers for an even better kick off. While warming up may not be as fun as hooping is itself, ultimately it will help us to enjoy our hooping even more, and help keep our bodies in the best shape for our hoop dance so we can remain injury free and spinning it up for years to come.


Philo Hagen Philo Hagen is the Co-founder and Managing Editor of Hooping.org. He’s been spinning things up online and off since April 2003. Co-Founder of the Bay Area Hoopers and LA Hoopers hoop groups, Philo has performed internationally and has won Hoopie Awards for Male Hooper of the Year and Video of the Year. He lives in Los Angeles, California, USA.

Our Fall 30/30 Hooping Fun and Fitness Challenge

fall3030-2014 by Philo Hagen

It’s officially Autumn and many of us are falling back into our routines again. The world may be getting a little colder and darker for those of us living in the Northern Hemisphere, but that doesn’t mean we have to stop spinning up some fun and fitness either. In fact, spinning some smiles and exercise into our lives becomes even more valuable now. Hooping is a joy creater, a great meditation for spinning away those things that really aren’t that important, plus it’s the perfect solution for warding off those additional pounds that like to start coming by for a visit now. That’s why we’re proud to present Hooping.org’s Fall Fun & Fitness 30/30 Hooping Challenge.

For those who may not be familiar with our 30/30 challenges over the years, the basic premise is this: 1) Make a public declaration that you will be hooping for at least 30 minutes a day for 30 consecutive days during the month of October by leaving a reply or comment below at the end of this post. 2) Starting on October 1st, once you have completed your 30 minutes of hooping for that day share about your hooping experience, as brief or as detailed as you wish, on the post corresponding to that date on our Facebook Page. Why? So we can have accountability to one another, support each other along the way and spin up some community with old and new hooping friends in the process. Each day a new announcement will go up on Hooping.org’s Facebook Page in the wee small hours of the morning for you to share about your experience with our 30/30 Hooping Challenge for that day on. On Day one we’ll share on the Day 1 Facebook post, followed by Day 2 on the Day 2 Facebook post, etc.

And the more the merrier is so true when it comes to the 30/30 too. The more people we have involved in the challenge, the more fun and love and support we’re gonna be able to give and receive along the way, so we not only invite you to take the challenge, we invite you to help us spread the word.

WILD CARD DAY: For those who start on October 1st you will have a Wild Card Day during the month of October to use is you need it. So don’t let a rough day at work or a cold take you down for the count. Turn in your Wild Card and keep on hooping. Those who start on October 2nd will not have a Wild Card Day to use, but can still join us in the 30/30 between now and Halloween.

The Fall Fun & Fitness 30/30 Hooping Challenge is indeed a challenge too, but I have faith that each and every one of you can make it happen. We can always accomplish things together that we can never do alone, so join in the fun with a friend where you live or a hooping pal online. Prioritize time daily to make room for hooping fun and fitness. Got a smart phone? Set a daily alarm or calendar reminder to alert you that it’s time to hoop. We’ve also discovered over the years doing this that it’s best for most to try not to put it off to be the last thing to do at the end of the day, even if you need to squeeze in three 3 minute and 20 second segments if it’s all that fits into your schedule.

For those who take the challenge you will quite likely find that your days will be happier and more energized. You may hit an energetic wall early on, but keep on hooping through it as you’re likely to have a breakthrough. Don’t be surprised if you lose some weight too – I lost 12 pounds the first time I did the full 30/30. And get this – it only takes 21 days to create a life habit, so by hooping on the daily for 30 days the hooping practice you’ve been thinking about will become a reality. I’m really looking forward to creating happier and healthier hooping habits together this month too because I am taking the challenge. Let’s do this!

PHOTO FUN: For those who are photographically inclined, and no pressure if you’re not, we also invite you to post a photo with your daily check in. It’s easy to do on Facebook by clicking the camera icon on the right side of the comment area and we’ll share some inspiring photo collages along the way. It’s another way for us to spin some more fun into the challenge for each other too.

And to motivate you all even more, we’ve got a little prize incentive too. At the end of the challenge we will be doing a drawing and one lucky hooper from those who completed all 30 days who will win a little something. It’s not really about winning though, because everyone who participates is going to be feeling like a winner – so let’s all be winners this Fall and hoop it up!

To be eligible for the prize drawing, here’s what you need to do:

1) Post your intention to complete the Fall Fun & Fitness 30/30 Hooping Challenge with a Reply or Comment below.
2) Hoop for a minimum of 30 minutes during each day of the challenge.
3) Share about your daily hooping experience on the corresponding post for that day on Hooping.org’s Facebook Page. At the end of the month, all who completed the challenge will be entered into a random drawing and a winner will be selected.

So, are you ready to rock October and spin more fun and fitness into your life? Welcome aboard and declare your commitment in the comments below!

I can’t wait to hear about your experiences and transformations each day and we wish you all the very best of luck. The Fall Fun and Fitness 30/30 Hooping Challenge is back and together, we can do it!

UPDATE: Our Day 1 post is up on our Facebook Page and the hashtag for any 30/30 posts is #Hooping30.


Philo Hagen Philo Hagen is the Co-founder and Managing Editor of Hooping.org. He’s been spinning things up online and off since April 2003. Co-Founder of the Bay Area Hoopers and LA Hoopers hoop groups, Philo has performed internationally and has won Hoopie Awards for Male Hooper of the Year and Video of the Year. He lives in Los Angeles, California, USA.

Tone Your Arms with Hooping: 3 Arm Toning Hula Hoop Moves

3ArmToningMoves You don’t need to pump iron to build up those biceps and triceps. All you need is your hoop and this fantastic instructional video will help you get those arms nice and toned. Donna Sparx of Hoop Sparx, otherwise known as Donna Gross, teaches us three hard working and fun moves, each targeting a certain a certain area of your arm: The Tricep Iso Rock, Bangin’ Biceps and the Z-Spin. Hooping is a great way to get yourself in shape! Donna lives in Melbourne, Victoria, Australia.

Get Your Fitness Hooping Workout with Jane Fondle

Hula Hoop Exercise Jane Fondle of Hoops, Thighs, & Buttocks, along with her sidekicks Punky Hoopster and Donna Comet, bring us a colorful hoopercise video incorporating 80’s fitness video essence with your hoop and arm exercise weight lifting sets. “Working out can be fun,” Jane explains as she and her fellow teachers Werq.It.Out and if you don’t have hand weights, try canned food! These ladies live in Melbourne, Victoria, Australia, and the retro tunes heard here are “Controversy” by Prince (on iTunes) and “Eye of the Tiger” by Survivor, also on iTunes.

Hooping to Infinity and Beyond As We Get Older

Hooping To Infinity

by Ingrid White

YouTube can be both a blessing and a curse. I see wonderful young hoopers spinning so gracefully. Tall and thin, part of me yearns to be like them. While there are times the striving does help me to practice, practice, practice – and that’s a good thing, part of me (mostly the part that looks in the mirror first thing in the morning) knows I’m trying to make a silk purse out of a sow’s ear. I will never be that young again, nor will I likely ever be that thin or that graceful. Time and tide are working against me and I have to accept it. While a hooper in his or her twenties can look forward to decades of blissful spinning ahead of them, at 53, how long can I keep going? 10 years, 20, more? And what can I do to keep myself strong and fit enough to hoop?

I went to some great hooping flow classes in Sydney and watched a few newbies (young, of course!) spin two hoops at the same time around their chest and waist effortlessly, while I, a woman who practices for an hour everyday, just couldn’t seem to figure it out. So I sat down and really thought about the problem. My head told me that a 52-year-old can’t have the same natural muscle strength as someone who is 20, so that was one factor. I’ve also had two children and I’ve always had a soft “tummy” too, so the factors were stacked against me. So what can we do to strengthen our weak area?

For those of us who are “softer” hoopers, particularly my fellow hoopers out there in our forties and beyond, I’m here to remind you that it’s never too late for us to enjoy exercise, especially when the exercise is as enjoyable as hooping. While I’ve always worked out in one way or another – swimming, bicycling, dancing – the day I discovered the hoop was a totally different feeling. Suddenly exercise at the end of a long day was something to look forward to, not a chore to get over because I wanted to stay fit. While quite a number of us weren’t born with the body of an athlete and have to work damn hard at keeping our fitness levels up, that doesn’t mean we can’t still do it. And hooping, especially around the waist, around our “core”, is especially important.

As part of my regular hoop practice I now incorporate some targeted hoop exercises to strengthen my body. I focus on one area of my body for a full song, then move on to another. My waist is the weakest area of my body for me personally, so I focus on that the most, but I also want to make sure I’m getting my whole body exercised so that I can keep hooping into old age. Someday I guess the hoop will stop and the wrinkles will keep on for a few turns more, but until then – what the hell! Let’s hoop!

Staying physically fit is the best way to help us avoid illness and to be full of energy well into old age too. As we get older our fitness needs change. There’s no need to be jumping up and down for hours at an aerobics class or spending hours at the gym or trying necessarily to keep up with the young ones. Keeping yourself physically fit as we get older is about maintenance and regularity rather than breaking records. I will spend a whole song just waist hooping in one direction, and another song just waist hooping in the reverse. I chest hoop, hoop on my feet, hands, legs. I do rollovers onto my stomach, and back over to my back, then up to a shoulder stand (where your body and legs are straight up in the air and you are supporting yourself on your shoulders and your arms are forming a triangle support at your back). Getting older may mean we can’t do everything, but you might be able to do a lot more than you think and the only way to know is to try. Shoulder stands, for example, are great for the legs and abs.

I am not trying to tell another hooper how to hoop necessarily, but encourage all of us to simply go for it – regardless of our age. Try new things like hooping with regularity for thirty minutes or more each day. Try it for a few weeks and see if you improve not only in your hooping, but in your overall wellness while strengthening your weaker areas. Just take it slow and if you feel any pain at all – stop. I usually get a stitch if I am getting too carried away – and that’s my signal to take a break. With some attention, maintenance and regularity we will help ensure that we are abile to hoop into infinity and beyond. Take time out each day for hooping and most importantly, have FUN!


Ingrid White Ingrid White discovered hooping and it has taken over her life. At 53-years-old she’s in the best shape she’s ever been in because of it too. Here’s to hooping at every age! Ingrid lives in Appin, New South Wales, Australia, and you can connect with her on Facebook.

Hula Hoop Fitness Spins World Wide Exercise Fun

Hulafit London by Philo Hagen

“You will have bruises tomorrow,” says a woman in platform trainers, bright pink disco pants and an electric blue crop top. She hastens to add: “but I like to think of them as war wounds.” Isabelle Aron attended a Hulafit class taught by Anna Hulagan in London and writing for The Huffington Post she notes, “It’s not the opener I expected from a hula-hoop fitness class.”

Billed as “a fun way to get fit”, Hulafit combines aerobics and conditioning exercises with hooping to spin up some seriously fun fitness. Anna explains, “At a HulaFit class, the most important thing we hope you achieve is quite simply, a lot of fun! Some people come for an intense workout, some come for the first time just hoping to learn how to keep a hoop spinning around their hips, and others because they want to add an alternative to their regular fitness programme. Primarily, however, we hope you leave feeling positive, happy and like you had a good time on top of doing a good hour of exercise! It is an undeniable truth that how you feel on the inside effects how you feel on the outside, so we hope your mind will focus on the fun as we help your body focus on the fit.”

For Isabelle Aron, what initially felt would be a dubious experience turned out to be a solid workout. She writes, “As we warm up, it comes as a shock that I can actually remember how to hula-hoop, followed almost immediately by the shock at how weighted this hoop is. It’s increasingly clear that we will indeed be bruised tomorrow. There’s a sense of camaraderie between myself and the other amateur hula-hoopers; we grimace at each other with exaggerated whispers of: ‘it hurts!'” One of the veterans in the class immediately alleviated her concerns though, noting, “It’s my fourth week and I can barely feel it now – you get used to it.”

By the end of class Isabelle has gotten used to it. She writes, “Despite the tentative start, I’ve gotten used to the weighted hoop and even mastered a few moves. Plus, I’ve enjoyed myself; you can’t really dread a hula-hoop class like you would a gym session. But hula-hoop fitness isn’t just a novelty; I feel like I’ve had a serious workout. As I bend down to pick up my bag, I’m pretty sure I can feel those bruises developing.”

The bruising she mentions is typically an odd hooping rite of passage for first timers, one that may come once and rarely if ever return – particularly for those using the larger and indeed heavier adult sized hoops that aren’t weighted. Whatever the case, it doesn’t appear to be slowing the fitness hooping movement from spreading. With an American Council on Exercise study finding that you can burn 210 calories in half an hour, we can see why. It puts hooping on the same level as a bootcamp workout, but it’s a lot more fun and low impact.

Kim Patty, the Certified Personal Trainer and Fitness Instructor behind Fitness Hoop Dance, spins up hooping workouts in Austin, Texas, USA. What can someone attending one of her classes expect? She says, “First of all, expect to be light hearted, to have some fun moving your body to upbeat music. There is just a certain joyful playfulness to keeping a hoop going around your waist and dancing to your favorite music. An awesome by product of this is that you will start to have more aerobic benefits and muscle coordination and strengthening benefits because of the muscles involved to maneuver your body in your hoop, especially when dancing.”

fitnesshoopdance Kim foregoes the use of additionally weighted hoops in her classes. Does hooping with heavier hoops mean more work which translates into more benefit? She says, “Not necessarily so. Depending on the use of the hoop, a larger, heavier hoop would be alright to use at a circuit station for no longer than a few minutes. I don’t recommend those heavier hoops for the type of classes I teach that are an hour to an hour and a half long. The ‘work’ is in what is going on with your hoop. Moving about in dance steps sequences, moving the arms in sequence with the legs and using the hoop on different parts of the body. That is what provides the workout benefit. Trust me, as you get into my Fitness Hoop Dance classes you will be glad your hoop is only a pound to a pound and a half.”

For those who can’t take her classes personally, she recently released a Fitness Hoop Dance DVD that is doing well. What is it all about? Kim says, “It is a great workout using this concept of dancing in your hoop to get your sweat and heart rate up. Most workouts like to tout the ‘majillions’ of calories that you will burn. I like to focus more on the fun factor and therefore, because you are looking forward to hoop dancing for exercise, you will do it more often! You’ll reap more benefits from a regular hoop dance practice. The DVD includes a workout that is for the novice hoop dancer as well as the seasoned hoop dancer. It provides introductory hoop dance instruction to get you started on a successful hoop journey. A bonus hoop Pilates section is included, as well as other challenging options for those who have been hooping longer. It can be used as a nice skills drills workout for the more seasoned hooper too.”

Revathi Murugappan, a certified fitness trainer who writes for the Malaysian Star, is spreading the word about hooping there as well. She says, “I was introduced to hooping a decade ago by a dance instructor, and was delighted at how quickly I saw my abs contouring and waist shrinking, though the latter wasn’t my intention on my Twiggy frame.” She too experienced the bruising rite of passage. “The first few classes left me with bruises all over my belly from the weight of the hula. Some people believe the lighter hoops enable you to sweat more because you have to expand more energy to keep it going. Yes, you lose more calories, but it doesn’t trim the waist as effectively. The added resistance created by a somewhat heavier hoop allows it to rotate around the body slowly, and has a remarkable way of sculpting and reshaping in all the right places.”

Revathi also likes to incorporate more traditional exercise into her hooping. She says, “Over time, you can add in turns, squats and overhead passes from one hand to the other to work other muscle groups. Now, I occasionally incorporate hooping as part of circuit training classes and my students love it. However, the young men tend to lack grace and coordination, while the young ladies sail through. Just keeping the hoop in place provides enough challenge for these men, but they don’t mind fumbling in the name of fun. When I tell them to do 30 burpees or crunches, they’ll moan and groan, but bring on the hula and their faces will light up like they’ve touched down in Hawaii. Weighted hoops are a great addition to your workouts. All you need is 10 minutes of spinning. If you can’t manage it at one go, break it up into two five-minute sections. It’s best to spin in both directions so both sides of the abs get an equal workout… you don’t need to do any fancy tricks – just spinning the hoop is enough to trim your waist, see some definition, and attract stares.”

Most of the heavier weighted fitness hoops out there weighing over 1.5 pounds come with warning labels that they’re not to be used for more than ten minutes a day. As part of a fitness hooping regimen they may be great for trimming the waist, they have their place. After awhile, however, simple waist hooping can get old and having a larger adult sized hoop that isn’t weighted will really help you move beyond the core for a full body workout. They’re also greater for longer sessions like spinning up an hour of low impact exercise while watching television, but the more we bring our whole body into the hooping experience, the greater the physical fitness benefits we will see.


Philo Hagen Philo Hagen is the Co-founder and Managing Editor of Hooping.org. He’s been spinning things up online and off since April 2003. Co-Founder of the Bay Area Hoopers and LA Hoopers hoop groups, Philo has performed internationally and has won Hoopie Awards for Male Hooper of the Year and Video of the Year. He lives in Los Angeles, California, USA.