Hula Hoopla

Have you gotten bored with crunches, the treadmill or other exercise methods lately? Ever try a hula hoop to change things up a bit? There's a new exercise trend circulating on Instagram and TikTok featuring the hula hoop or infinity hoop as a means of losing weight. But, while the childhood pastime seems to be experiencing a suddent surge in popularity, how well does it actually shed pounds around the stomach?

When seeking a trimmer figure, the body parts we often focus on are the waist, hips and stomach, but belly fat is hard to lose because it is stored deep in the body—and even in the spaces between our organs. Also, excess belly fat can contribute to heart disease, non-alcoholic fatty liver disease, type 2 diabetes, hypertension and high cholesterol. So, it's no wonder why so many want to whittle their middles.

Though not a lot of research has been done yet, initial studies about hula hooping have shown promising results when it comes to banishing belly fat. In one study, women lost 1.3 inches from their waists and 1.4 inches from their hips in six weeks. In another study, people who hula-hooped around 13 minutes per day lost more belly fat and inches in their waist than participants who walked nearly 10,000 steps per day.

Hooping for 30 minutes burns between 165 and 200 calories, and the low-impact exercise also can improve cardiovascular endurance, strengthen your core, and improve coordination and balance.

Be sure to talk to your doctor before taking on hula hooping, especially if you have a history of lower back pain. Once you have the green light to start, it's important to know the basics.

First, look into the type of hoop you think you might prefer. A standard hoop for exercise is similar to the one you might have had growing up, but it's heavier — weighing between 1 and 4 pounds. There are also "infinity hoops" that click around the waist with a chord and weight attached to it. The goal is to make the weight rotate around you with the motion of your hips.

If you're new at hooping, or it's been many years since you tried it, start with a lighter hoop a few minutes per day. Slowly increase the time or weight to avoid soreness, and ensure there's plenty of space so you won't hit objects or people.

Just remember, the hoop alone isn't enough. Like other resistance training, mixing up your workouts for a well-rounded routine is essential. However, if you experience bruising, or other severe body pains after hula hooping, talk to your provider immediately.

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