A few weeks ago I flew home to Buffalo to spend time with my family. While there I found the hula-hoop used at my wedding as a chandelier. I picked it up and after a few false starts, I was surprised to find I have a secret talent for it. Thirty minutes later when I decided to head inside for some family time I felt so good – a cross between a runner’s high and like I had just finished getting a massage. I also noticed my heart was racing, making me realize I must have gotten a decent workout as well. But all it felt like to me was FUN.
Quite frankly, I can’t remember when I ever tried hula-hooping before, even as a kid. And here I am, 32 years old thoroughly enjoying my new talent. (And I’m smiling in this photo I swear – it’s just the sun in my eyes!)
History of Hula-Hooping – Earlier than the 1950s?
It is believed that the ancient Greeks and Egyptians used hula-hoops for both fun and fitness. Children reportedly made hoops out of dried grapevines twisted together which they would roll along the ground with sticks. This type of game actually continued throughout the centuries until the early 20th century when cars started taking over the streets and kids had to get out of the way.
Meanwhile, our ancient sportsmen played a competitive game with hoops to increase their agility and fitness.
Then, somewhere, someone between the Ancient Greeks and 1950’s housewives picked up a hula-hoop and started rotating it around their waist, and hula-hooping was born. Although it became very popular in the 1950s but has started picking up steam again recently with celebrity endorsements and “hula fit” classes taking off in the UK and LA.
So here I am today bringing you 5 Hula Hooping Benefits in hopes that some other adults out there will pick up this habit and enjoy it as much as I do.
(This post may contain affiliate links. Read my full disclosure here. )
5 HULA-HOOPING BENEFITS
1. Burns As Much Fat as Treadmill Workouts
According to the American Council on exercise, hula-hooping can burn over 400 calories per hour. And even more, if you add in arms movements or weights.
I’ve always been naturally very thin so I’m not one to usually worry about how many calories I burn, but I do like to stay healthy. That’s why I only engage in forms of exercise that I consider fun: hiking, biking, Tae Kwon Do, and now hula-hooping.
Oh, and PS: You can burn the same amount of calories on a treadmill after an hour as hula-hooping. And in addition to burning stomach fat, hula-hooping can help tone the muscles of your midsection – abs, obliques, hips and lower back
To see results experts say you will need to hula-hoop for at least 10 minutes a day.
2. Can Replace Ab Workouts
I don’t know about you, but I hate ab exercises. Crunches are the worst, ya know?
However, because of my extremely long back (I’m basically a Weiner dog: short legs and a long back), I have to keep my core strong to prevent back pain.
In addition to burning belly fat, you will also tone the muscles of your midsection including abs, obliques, hips, and lower back. And tone muscles = strong muscles.
3. Strengthens Your Heart
You only have to hula-hoop for around 15 minutes to and feel your heartbeat to realize it works your heart. Fifteen to 30 minutes a day of any exercise strengthens your heart muscles and allows it to pump blood throughout your body more efficiently. In turn, this allows your heart to beat faster and also lowers your blood pressure. Maybe your young now and don’t think much about your heart but one day you will be happy you gave it a good workout!
4.Strengthens Back for Desk Jobs
According to a diet and fitness site called 3fatchicks:
“While performing hula hooping, you make very rhythmic rocking movements forward and backward, shifting your weight along the way. This kind of movement releases the tension of the muscles surrounding the sacrum (the lower part of the back) and realigns the sacrum with the rest of the spine. As a result, blood flow to the spine improves and total flexibility of the spine is increased.”
And everyone who works a desk job said “Amen.”
5. It gives you a massage.
Yes! After I hula-hooped I felt so good but couldn’t figure out why. My abs and back just felt like they had gotten a long massage – which they basically had.
Massaging any part of your body, especially with a hula-hoop, allows more blood to flow to your muscles, helps with oxygen supply, and makes your muscles stronger.
So this free massage not only feels good but is healthy for you too.
6. Works Out Your Brain
Hula-hooping can be very similar to meditation, surprisingly. The rocking and rhythm cause relaxation and cause deep breathing. The repetitive motion is smooth. Also, it takes a certain level of concentration to hula-hooping, training your mind as well. When I hula-hoop it is easy for me to get lost in thought, which can be very relaxing, too.
7. Fights Anxiety and Depression by increases endorphins
As Elle Woods would say, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t kill their husbands. They just don’t.”
I don’t run (except confrontation) so I’ve never experienced a runner’s high. However, the hula-hoop high feels amazing! It’s this relaxed sort of happy high that also makes hula-hooping a great activity for those battling anxiety and depression.
Hula-Hooping Tips For Beginners
After watching members of my family try to hula-hoop I realized it might not come as easily to everyone else as it did to me. (As I noticed when my brother in law gave it a go.) So here are a few tips I’ve found that worked if you’re just starting out.
1.) Find the right hoop. The largest the hoop the easier it will be to spin.Click here to get your own weighted hula hoop! Find one that when you stand it up straight comes up to your belly button.
2.) Wear tighter fitting clothes. Yoga pants are not necessary but you also don’t want to wear anything flowy that can get caught in the hoop.
3.) Try standing legs shoulder-width apart, with one foot almost a foot in front of the other. (I tend to put my left foot forward but figure out what feels best for you.
4.) KEEP YOUR BACK STRAIGHT. No bending over here or you will lose control.
5.) Hold the hula hoop on each side, making sure it is level. If not level you will automatically lose control of the rhythm.
6.) Rest the hula hoop against your back and rock it back and forth a few times to “wind up” then spin it towards whichever way feels most natural.
7.) A good spin should be able to go around your waist a few times with little to no effort from the rest of your body. But after it goes around once start “rocking” your hips back and forth. This is a basic form of hula-hooping that most anyone should be able to try.
8.) Keep an even steady rhythm and you can literally go forever.
9.) If it starts to slip bend down slightly to try to regain control of the hoop. (Don’t worry if it doesn’t work – eventually, you’ll get it!)
Want to take it to the next level?
5 Steps to Kick-Up Your Hula-Hooping Game
- Once you get really good, try ROTATING the direction of the hula-hooping. It will not only engage other parts of your body but your mind.
- You could also try adding in weights, either by buying a hula hoop which they can be added to or just hold in your arms.
- Add in squats. I’m still working my way up to becoming really good at this. Right now I can do a few and then I lose the hoop.
- Squeeze your glutes for an extra butt workout.
- Add in lunges. Standing in a lunge position and just hula hoop from there. I like to do 100 circles on each side. Trust me, you’ll feel the burn!)
For more tips, instructions and a DANCE, check out this video from ACE fitness:
Let’s Connect! Facebook || Pinterest || Instagram
I wish I could hula hoop, I just do not have the coordination for it at all! I may give it a go though after reading this – after all, practice makes perfect!
Kim – yes! Definitely give it another go.
OMG, I need a hoola-hoop asap. Thank’s for sharing, I had no idea xx
Do you have to do it for 30 minutes non stop?
To get the physical benefit I think you can break it up, but I think to help with anxiety and stress you may have to do it at once.
That is actually so cool. I used to love it as a kid but don’t think I was that good at it looking back at it. That is great tips and I might have to borrow my nieces and try it as a workout.
She’ll probably love that her aunt is joining her 🙂
Fun fact: I didn’t know how to hula hoop as a kid but learned how to do it as an adult. Clearly, I’m better at shaking and moving my hips as an adult, hahahha. I like the idea of it replacing my ab workout! Way more fun! 🙂
Haha I didn’t hula-hoop as a kid either and love it now!
I seriously can’t remember the last time I hula hooped, but I remember it being so much fun. I think I need to try this!
“I’m basically a weiner dog” – this cracked me up! I’m the same way, long torso with short little limbs lol! I can’t believe it burns 400 cals per hour, this is definately going into my arsenal of workouts, thank you!
Emily – woohoo! It is people and weiner-dog approved. 😉
I have never been able to hoola hoop! It looks so fun though!
You had me at massage!! But really, I love hula hooping so I’m glad to hear it has so many benefits!!
Kelly – yay I’m so glad someone else loves it!
Well now I want to go buy a hula hoop for me! I just bought some for my girls, but they are super light weight and hard to use…
Who would have thunk it!? This is so cool, and informative!
Ok I am totally on board with this idea!!! I used to love hola hooping as a kid!! I don’t know why but I feel sort of silly about doing it as an adult! Haha – but if I can justify it as a work out I’m in! XO
https://www.theweekenderafashionfieldguide.com
haha it’s almost hard to feel silly because it is so fun!
Okay… now I need to go buy a hula hoop! I’ve been needing to get in shape again and this looks like a fun way to do that.
Summer – it IS fun!!
SHUT UP RIGHT NOW!! Where is my hula hoop?? I’ve been looking for something fun to help me strengthen my core, so this post came at the perfect time! I love hula hooping!
Woot woot! Go get it!
This is so cool! I never thought of hula hooping as an exercise form, just as a fun activity. I will totally be buying a hoop to add to my routine! I LOVE fun activities that make it feel like you’re just having a blast and not like you’re working out. Brilliant! Thanks for this!
xo, Taylor (thesprinkle.tayloramead.com)
Me too. Those are the only kind of exercises I like. ha
You are so funny- I love this! I’m also going to go buy a hula hoop and come over to your house for a training session 🙂
Yayyaaa yes any time!!
I am terrible at hula hooping. I have never been good at it. Maybe this means I should give it another go.
Yes you really should! You can always start with a larger hula hoop which is easier to do.
This would be such a fun change-up and get me more interested in working out! Thanks for the inspo, never thought to hoola-hoop to workout (:
Fun childhood memory! Now with great health benefits. Tanks for sharing
I think I need this new hobby. 😀
Yes!
OMG I used to love hula hooping! I feel like I need to get one and do it while watching TV!
Ooh multi-tasking – love it!
This is seriously awesome. I feel a hoola-hooping challenge coming on with my kids this week!
This is why I love hula-hoops!!
I have to try this! It would be a great way to get in a workout while playing with my kids at the same time!
Yea that’s a great idea!
Dang! You’ve convinced me to buy two hula hoops: one to use as a chandelier and one to exercise with!
it’s actually sooooo much harder then it looks for me – even though i know how effective it is!
My brother and sister-in-law got into hula hooping a few years ago…it looked so fun I wanted to join in! But, as it turns out, I am a terrible hula hooper! I am going to try your tips and see if it helps!
-Marissa
http://www.quartzandleisure.com
Yes definitely give it another go! It took me a while to get back into it.
I love this health and fitness post! Thank you for inspiring me to try something different!
xo Debbie | http://www.tothineownstylebetrue.com
I had no idea hula hooping was so good for you! My back could use strengthening, since I am at my computer all day working on my blog.
Great post and so true! Hula hooping can be fun with kids and such great exercise.
I can replace abs workouts with hula-hooping?! I’m in! What a great feature with all sorts of interesting (and helpful) info!
Yes! How great is that!
Don’t you just love the benefits of something so fun to do! It brings back your childhood! Thanks for sharing!
Julie * http://www.hdthreviews.com
I recently went to a hula hoop class but we mostly learn to roll the hoop over our arms in a fancy way. Had quite a muscle ache anyway haha
haha yah I could see that working your arms!
Hula hooping is SO MUCH FUN. I loooovelovelove that it’s an ab workout too – bless!
Coming Up Roses
I love that this simple cheap item can have so many health benefits. I would have more hula hoops at home but my kids wreck them 🙁
A well-known hula hoop tutor mentioned that to begin with it is beneficial to wear tight fitting clothing so that the hoop doesn’t stick to your body and has a smooth To get the full benefits however, both clockwise and anti-clockwise rotations should be achieved to work both sides of your abs.
Yes! Great tip Aubrey. Switching sides is good for the mind too.
Okay, about to go home so Im’ going to grab some hula hoops for my mum and i xD Thanks for sharing! Totally didn’t know the benefits haha
I love this idea. I’ve been looking for a fun alternative to ab workouts! Thanks for sharing. 🙂
Sarah! I love this!! I hula hoop sometimes at work with the kids and forgot how much I love it! This is a good reminder of why it’s so fun and what the benefits are. Who knew?!
Jessica – I love it too! SO glad someone else thinks it is just as fun 🙂
I got really into hula hooping a few years ago, and I bought a ton of hoops and was starting to get good at it… Then I lost it. I miss it! I should pick it back up again.
Ooh Angie try again – I bet you could do it!
How fun! I haven’t hula hooped in years! I may need to wait until after I don’t have a big ol baby bump complicating my midsection, but I could see it being a fun way to exercise with my kids!
I bought a FABULOUS custom-made weighted hoop a few years ago and quit using it when I was pregnant – totally forgot about it until I saw this post! I cannot believe you burn as many calories as a treadmill! Can’t wait to get it back out – thanks for the great post!
Oooh Jill I am jealous. That does sound Fabulous!
I freaking LOVE hula hooping! I haven’t done it in ages, but now I KNOW I have to do it again!
this is so fun! I always loved hula hooping as a kid but it looks like I have to get back at it as an adult. I’m curious if the skills ever left me or not
Now that is a fun workout! Lord, it’s been years since I’ve tried one- hopefully I can still do it! I’m definitely going to try!
This looks like so much fun! I haven’t seen this before.
Wow, who knew that the hula-hoop had all these extra bonus. I might have to pick one up and try it out on days I don’t really want to go to the gym.
That’s what I do. 😉
Holy cow you’re awesome!! I used to love hula hooping, but I seriously stink at it. I can’t keep the hoop up for the life of me. I also had no idea how great hula hoops are for you… I may have to give them a try again now that I’m older. Who knows… Maybe I have developed a secret talent I never knew about 😉
Becca – yes hopefully you find that talent again!
I love hula hooping! It is such a happy exercise! Definitely one I can get excited about.
Happy is the perfect way to describe it 🙂
I adore hula hooping! I’ve been doing it every morning for the last three years! I have a great workout whilst hooping including squats ,back bends ,hooping on one leg at a time and various other things which have just evolved as I go! I am almost 60 and I can truly say this exercise has strengthened my back and my core fantastically. I will do this wonderful exercise for as long as I live ! Hopefully
Good for you!! I need to try some squats with my workout now.
Thanks for the tips… and i started my weighted hula hoop at first it’s a frustration because i can’t complete even three rounds but as the saying goes practice makes you perfect and I’m enjoying now
Oh, I am so glad!
I have a weighted hula hoop, started when I turned 40, never done it when I was a child, wasn’t able to hoop. I love it now, take breaks sometimes and go back. It makes my days in self-isolation. It seems , I could not survive it without hooping for 30 minutes every day.
It feels so good!
I did it this morning for 30 minutes non-stop for the first time in the long time. While hubby is on the treadmill, I was hula-hooping.
You rock!! 🙂
I did it for 30 minutes this morning in my backyard. I had so much fun, suntanning-hoolahooping!
I have been hula hooping for 5 years. Initially I just wanted to tone up but I lost 1 and 1/2 stone in 4 months and went from a size 12 to 8. I am able to spin in both directions with ease doing squats, lunges, using dumbbells, punching and twisting my torso from left to right. I also dance and do simple tricks with the hoop ( would like to learn more!) I also run with my hoop 3 or 4 km at a time! It’s such a simple piece of equipment but so versatile. I’m 50 next year and I have never felt fitter. I use a 1.85kg weighted hoop but have a smaller, light hoop to dance with and do tricks. It’s amazing, i urge anybody reading this who doesn’t hoop to give it a go. Listen to your favourite tunes and hoop away, you’ll soon be hooked like me.