Hula hoop slim waist

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The Hula Hoop is back! Does it really reduce your waist?

I have a guilty confession to make. I’m trying to lose weight and get back into shape, too.

Sometimes I feel like I’ve lost credibility, because I’m back in this situation. Do I have excuses why I am? Sure I do.

I had two surgeries that required I abstain from all exercise for a total of four months. Then, once my doctor cleared me to return to exercise, I suffered minor injury after minor injury that kept me sidelined.

And I have to get real with myself; I went through a bit of a depression, because my surgeries weren’t quite the success I hoped they would be.

I reached a point where I knew I had to come back into alignment with my purpose and with myself. That meant, I either had to put in the tough work of losing the weight and getting fit again, or I had to abandon coaching.

I really feel a person has to be able to walk the walk they’re talking unless there is a permanent physical reason why he or she can’t.

Pulling up my big girl panties

In future articles, I plan to dive deep into what I had to do to change my ever creeping weight gain around. I’m happy to say I’m down seven pounds in ten weeks – just over half of the weight I gained since my first surgery started me down this spiral.

I got a good reminder of just how tough it is to beat cravings, stick to a plan and be patient with the process!

My biggest frustration is I always gain on my waist first, but lose it there last. I’m pretty sure a lot of you out there can relate to that.

Not immune to looking for short-cuts

My daughter listened to me complain about my waist one too many times. Finally, she grabbed her hula hoop, waved it in my face and said, “If you want a thinner waist use this! It worked for me. How do you think I got my abs flat and created an hour-glass shape? I used to be a two-by-four, just like you.”

Ouch. Gotta love kids for being brutally honest with you, huh?

Could my ratio be changed? Studies are finding that the waist-to-hip ratio is not really in our control. Whatever the ratio is at 150 pounds is likely what it will be at 120 pounds. That certainly has been the case for me.

How my daughter achieved success

My daughter has loved hula hooping since her early days of day care. During the summer, she’d have contests with her friends to see who could hoop the longest.

A couple of years ago, when she didn’t have access to a regular gym class, she returned to her love of hooping as her only form of exercise. She admits she did a crazy amount of hooping at first – as long as two hours per day! She did that for a couple of months and then dropped down to 1 hour per day. Now, she hoops at least 30 minutes, three times per week to maintain her shape.

I have to wonder how much of her success has been influenced by the fact she was still maturing while doing this much hooping. Did that play a role in her ability to create her shape?

There’s only one way to find out.

The experiment

I’ll admit, I hoped we’d bring a new phenomenon to the world if we proved hooping could slim waistlines. It turns out I’m a few years too late on that one. A quick online search revealed hooping has been back in the limelight since 2009.

Fitness equipment manufacturers even make weighted hoops in varying sizes and weights so everyone can have a proper fit. Some gyms now offer weighted hooping as a class and there are DVD’s for hooping routines.

Claims on hoop advertisements state it’s possible to lose 4 pounds per month and 2 inches from your waist from hooping at least 20 minutes per day.

Oh yeah? Then let’s do this thing!

A fun exercise

I loved hooping when I was a little girl, too. It took a bit to get back into the…swing…of it, but this is one exercise I can easily include in my day. I keep the hoop near my work center. Whenever I need a break or have a few moments, I grab the hoop and have some fun.

Hooping is like any other exercise. It’s more fun to do it with a friend. It’s more fun when you get better at it from practice.

After a couple of months of trading the hoop back and forth between us, I bought a new heavier hoop for me so we can hoop together at the same time.

Put on some favorite music and see how much you can move around and dance while keeping that hoop going!

Will it work?

I’m posting my starting measurements and waist-to-hip ratio so we can find out how well this works for me. I plan to hula hoop 20 minutes per day for the next month. I’ll report back on my progress.

  • Weight: 126.8
  • Natural thinnest point between bust and hips: 31
  • Around the belly button: 34
  • Midway between belly button and hips: 37
  • Hips at widest point: 38
  • Waist-to-hip ratio: 0.895

Want to know which size hoop is right for you? You can find out more in my most recent post here.

Your turn

Will you join me in my experiment? Post your stats and game plan below! If you have used hooping to slim you waist, please share your success story in the comments below.

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Hula Hoop Exercise Routine to Slim Your Waist in Minutes

Hula hoop exercise isn’t overrated. When it comes to the effect it has on your body to slim your waist, there may be no better exercise that can be done in only 10 minutes a day. Not sure whether you are ready yet? Take it to the yard!

  • Slim your waist hula hooping
  • Burn 100 calories in 10 minutes
  • Exercise tips for better hula hooping
  • Find the right sized hula hoop

What’s a good hula hoop exercise routine to slim your waist?

Hula hopping for 10 minutes 1 day is the simplest hula hoop exercise routing for slimming your waist.

At this point you may be thinking that’s all it takes!? Hula hooping exercise is more effective than you think. You would be surprised how easier it is to make dent in hard to reach areas like your slim waist in weight loss by simply picking up a hula hoop.

Almost everyone has the pastime of working the hula hoop in school as a child. Maybe at the time it didn’t seem any more than fun and game, however hula hopping for 10 minutes a day puts your daily calories burned up to 100 calories a day, which is more exercise than most.

More than 100 calories a day!

On top of helping you burn 100 calories a day using only minutes of your time giving you more time to do other things, hula hoop has many benefits that make it such an attractive exercise.

Inner Muscle Training

Doing hula hoop exercise is said to stimulate the inner muscles in your waist training areas untouchable by conventional deliberate exercise such as running and step climbing.

Training the inner muscle around your waist can boost your metabolism helping you burn more fat exercising. Yet, that’s it! Hula hooping is great for burning fat giving you what you need to stay on top of the fat game.

In addition to the fat burning you will be doing while training your inner muscle hula hooping is said to be great for getting rid of constipation. So be sure to give it a try the next time you feel constipated. You would be surprised how effective it is actually.

Pitfalls to this hula hoop exercise routine to keep in mind

Hula hope exercise is an exercise you can easily do at home. However that only works if you’ve got the space available. Hula hoops for adults can be surprisingly big requiring room for space if you ever need to clean up.

A lot has changed since the first time you tried hula hooping as a kid. What most people find out fast is that it is hard than it looks. Don’t worry though because with practice you can do almost anything.

3 workout Tips for the best hula hoop exercise routine

There are tons of people that can hula hoop despite being able to it as a kid. In the beginning don’t expect too much. Start out trying to get 10 revolutions in gradually increasing the number of times you spin the hula hoop around your waist.

For people having difficulty performing hula hoop exercise, you may be working too hard. Having the pressure of the hoop dropping below your waist struggling to keep it up is not good for the heart. Take baby steps beginning with doing 10 for the first time, Then, work your way slowly and surely to being able to practice for 10 minutes straight. Note that this may include the time spent picking yourself up after losing your rhythm.

Focus on working the inner muscle around your waist and hips imagining yourself with a slimmer waist as you exercise.

Hula hoop exercise is asymmetric meaning that it can turn one sided neglecting to alternate between sides. That is why when hula hooping for 10 minutes, do 5 minutes each clockwise and counterclockwise.

1 Keep your back straight keeping in mind good posture

Bad posture while doing hula hoop exercise affects your ability to hula hoop properly. Straightening your back out allowing better rotation while hula hooping is key.

2 Bring the hoop against your back before getting started

Bringing the hoop flush against your back before getting started puts you in the best position to start hula hooping. Start at the high you want to spin the hula hoop around your body at.

3 Avoid turning at your hips trying too hard to hula hoop

When you do hula hoop exercise it is going to be hard not to turn at your hips. As natural as turning your hips in order to keep the hula hoop from falling below your knees sounds, doing this is said to actually be counterproductive when it comes to hula hooping with the right form meant for endurance.

Finding the right hula hoop for exercise for a price

Although most people may think all hula hoops are the same, in fact there is a big difference between the hula hoop you played with as a kids and the one you need to start using now. That is size and durability.

For kids getting your hands on a decent hula hoop for around 5 dollars may be the best investment you’ve ever made. However, especially in hula hoops in hula hooping for exercise people of bigger or smaller frame are said to cost between 50 and a 100 dollars max.

For people without little space around the house that really want to get into hula hoop exercise, there are inflatable and collapsible hula hoops available. When you are thinking about taking hula hoop exercise to the next level, there are hula hoops that can be used with weight added. Now that sounds like fun! Doesn’t it?

No matter what type of hula hoop you choose to exercise finding what feels right for you is the best approach to take before diving in head first feeling like you overspent investing too little time in research. Get set up and stick with it!

Want a Fun Workout? 8 Reasons to Give Hula Hooping a Try

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If you think hula hooping is just for kids, think again. This simple piece of equipment can boost the fun factor in your fitness routine and give you an excellent workout at the same time.

When it comes to exercise, finding something you enjoy is key to making physical activity a regular part of your routine. When a workout is fun and you look forward to doing it, you’re more likely to stick with it and to be motivated to keep improving.

It’s also helpful if the activity can boost your health and fitness in a variety of ways — and that’s where hula hooping comes in.

This article will explore the benefits of a hula hooping workout, along with steps to help you get started.

What are the benefits of hula hooping?

Creating a calorie deficit is one of the primary goals when you’re trying to lose weight. Finding a physical activity you enjoy, that also burns calories, is one of the best ways to make that happen.

According to Mayo Clinic, hula hooping is comparable to other dance aerobic activities such as salsa, swing dancing, and belly dancing, when it comes to burning calories.

In fact, the Mayo Clinic reports that, on average, women can burn about 165 calories, and men 200 calories, during a 30-minute hooping session.

2. Burns body fat and inches

When you burn calories through exercise and make the right changes to your diet, you increase the odds of reducing body fat.

And, according to the results of a small 2015 study, if you’re looking to lose inches around your waist and hips, hooping may be the right type of exercise for you — especially if you use a weighted hula hoop.

The study, which evaluated a weighted hula-hooping program carried out by 13 women over the course of 6 weeks, found that the women lost, on average, 3.4 centimeters (cm) around their waist and 1.4 cm around their hips.

3. Boosts cardiovascular fitness

Cardiovascular (also known as aerobic) exercise works your heart and lungs, and improves the flow of oxygen throughout your body. This, in turn, can lower your risk of heart disease and diabetes, improve cholesterol levels, improve brain function, and even reduce stress.

Once you settle into a steady rhythm with the hoop, your heart rate will increase, your lungs will work harder, and blood flow will improve. You’ll also spend more time in the aerobic zone burning calories and boosting your heart health.

4. Challenges your core muscles

If you’ve ever used a hula hoop, then you know how much you need to move your hips to keep the hoop around your waist.

To keep the hula hoop moving, you need strong core muscles and good mobility in your hips. Learning how to use a hula hoop, and practicing it regularly, is an excellent way to target and train your abdominal muscles, as well as your obliques and hip muscles.

5. Improves your balance

Having good balance gives you better control of your body’s movements. It also helps improve your posture and allows you to do other exercises with the correct form.

According to the American Council on Exercise, any type of physical activity that requires you to maintain posture and stability over a base of support, like hula hooping, can help you maintain and improve your balance.

6. Works your lower body muscles

It’s not just your core muscles that get a workout with hooping. The muscles in your lower body, including your quadriceps (front of your thigh), hamstrings (back of your thighs), glutes, and calves will all feel the burn too, especially if you use a weighted hoop.

In order to keep the front-to-back and side-to-side motion going, you need to recruit the large muscles in your legs and glutes to help power the movement.

7. Family-focused activity

It can be challenging to fit a workout in when you have a family. Between work, school, sports practices, and everything else that goes along with being a parent, exercise is often the first thing to get taken off the to-do list.

Hula hooping is one way to work out and spend time with your family at the same time.

Recruit your kids, spouse, partner, and anyone else who wants to benefit from this fun form of fitness to join you for a hooping workout. You can even make a game of it by seeing who can keep the hoop around their waist the longest.

8. Inexpensive and portable

Hula hooping doesn’t involve a commute to the gym, overcrowded fitness classes, or waiting in line to use a cardio machine. Plus, it is inexpensive and you can do it practically anywhere, including your living room, front yard, or garage.

The cost of a standard hula hoop ranges from $8 to $15 and a weighted hula hoop will run you about $20 to $50, depending on the brand.

Shop for standard hula hoops or weighted hula hoops online.

How to get started

All you need to get started is a hoop and room to move. Here are a few tips to get you started on the right track.

  • Find the right-sized hoop. The success of your workouts has a lot to do with the size of the hoop you choose. One tip for beginners is to use a larger hoop to start as you spin more slowly. If you can, try out the hoop before you buy it.
  • Choose the best weight. If you’re opting for a weighted hula hoop, a good rule of thumb for beginners is to start with a hoop that is around one to two pounds. As you get stronger, consider moving to a heavier hoop, but only if you can maintain proper form.
  • Watch a video. There are several online tutorials that will walk you through how to hula hoop with proper form. If your local gym uses hoops, consider taking a class to learn the basics before working out on your own.
  • Start with shorter workouts. With hula hooping, you are teaching your body how to move the right way with the hoop while working your cardiovascular system at the same time. Because of this, you may need to start with shorter workouts. Aim for two or three 10-minute sessions a day. You can spread them out or work them into a total-body workout. As you get better, you can add time to each workout.

Focus on form and posture

To do hula hooping with the right form, be sure to follow these steps:

  • To start, make sure your feet are positioned correctly. You want your feet to be a little more than shoulder-width apart, with one foot slightly in front of the other.
  • Next, make sure your back is straight and your core muscles engaged. You don’t want to bend over at the waist and put strain on your lower back.
  • With the hoop around your waist and resting against your back, hold each side of the hoop.
  • With the hoop against your back, start spinning the hoop in a counter-clockwise direction. If you’re left-handed, you might find it easier to spin the hoop in a clockwise direction.
  • As the hoop starts to spin, move your waist in a circular motion to keep the hoop moving. Push your hips slightly forward as the hoop moves across your stomach, and push back when the hoop moves across your back.
  • Don’t worry about the hoop falling down at first. That’s normal. Just pick it up and keep trying until you get used to the motion

Safety tips

While hula hooping is relatively safe, there are some tips to keep in mind.

  • Maintain proper form. Keep your spine straight and your core engaged while you’re hooping. Avoid bending over at the waist.
  • Wear tight-fitting clothing. Wear clothing that hugs your body, like yoga pants or cycling shorts and a fitted shirt. You want to avoid any fabric getting in the way of the hoop when you’re moving your hips.
  • Proceed with caution if you have a back injury. If you have a back injury or chronic back pain, check with your doctor or physical therapist before trying hula hooping to make sure it’s safe for you.

The bottom line

Hula hooping is a safe and fun way to burn calories and body fat, improve your balance, strengthen your core muscles, and boost your cardiovascular fitness. And the best part? It’s inexpensive and easy to start, and you can do it anywhere.

As with any form of exercise, if you have any concerns about your health, talk with your doctor prior to starting a new routine.

Lose inches off your waist by using the hula hoop

Growing up I was petite, skinny and short and would always be placed on the front row by my teachers because I was among the shortest pupils in my class.

As I approached teenage, I found myself wishing I could add weight. I thought eating more was my ticket to a bigger, curvier frame so I ate, and ate, and ate. But I was disappointed.

Eventually I became comfortable in my petite frame and high heels – they do us short girls justice.

When I got a job and bought a car, my friends and I noticed that I was gaining weight. Suddenly I had this full body figure that I loved, but it came with a potbelly.

I love to wear fitting dresses so feeling good with a well-toned tummy is a big priority for me.

In an effort to get well-toned abs, I joined a gym but soon found that I was missing most of my sessions because of my strict work schedule.

I then decided to try dieting, but its easier said than done and I found myself straying from my resolve.

Many international celebrities credit the use of waist trainers for their hourglass figures, but they come with health risks, that I will feature in this bog at a later date, so I chickened out.

I was still determined to achieve a toned midsection when one day as I had a breakfast of salad with my colleague, she put me onto something that she promised would work for me.

She told me she had tried many tricks, among them wearing clothes that camouflage her tummy, wearing tight fitting cossets to suppress her tummy and tucking her tummy in but nothing seemed to work.

She informed me that she had started using the hula hoop to tone her abs. I laughed. I thought it was a joke.

We played with hula hoops fashioned from old mosquito net wires when we were young, I did not know that it was a form of exercise used to tone abs!

In fact, I thought for me to buy a hula-hoop I would have to visit a toyshop in town, but guess what? You can find a light plastic hula-hoop from a supermarket near you.

I did some research on the exercise technique and spoke to some fitness experts and came up with the following steps:

Basic Hula Hoop Spin

Step 1

Hold the hoop in both hands at the height of your waist. Stand in the center of the hoop.

Step 2

Separate your feet by stepping your left foot approximately two feet in front of your right.

Step 3

Twist your arms and upper body to the right. Touch the inside of the hoop to your back.

Step 4

Throw the hoop in a counterclockwise direction so that it spins around your waist.

Step 5

Shift your weight to your front foot when you feel the hoop roll across your stomach. Shift your weight to your back foot when you feel the hoop roll across your back. Continue to move in a front-to-back motion to spin the hoop.

Step 6

Continue to spin the hoop as long as you are able. Aim to spin the hoop for 10 to 15 consecutive minutes.


Select a hoop that reaches your waist when you hold it on the ground against your side. Start with a large, weighted hoop because it is easier to keep these hoops going than the small, lightweight hoops.


Finally, according to the American Council on Exercise (ACE) hooping burns an average of seven calories each minute.

If you hoop for 30 minutes, you’ll burn 210 calories. The heart rates of research participants elevated to 84 percent of their maximum heart rate, sufficient for burning fat. To lose abdominal fat, calories must be burned. Hooping contributes to overall weight loss, including the extra fat across your core.

Well, since the exercise has been proven to work on many, and since it is not only cost effective and enjoyable, I have started my hula-hoop exercise routine. Join me in my journey if you would also like to tone the waist area and cut tummy fat. I will most definitely share the amazing results here.

QUOTE: It will Hurt, It will take time, it will require dedication, it will require willpower, you will need to make healthy decisions, it requires sacrifices, you will need to push your body to the max, there will be temptation, but one thing is guaranteed when you reach your goal it’s worth it, – Anonymous

Follow my Hooping exercise progress on my instagram @liz_anyango5 Facebook: Liz Anyango and Twitter @lizanyango5

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Can You Really Hula Hoop Your Way To A Slimmer Waist?

Behold, the humble hula-hoop. Is it a child’s play-thing or a hidden weapon of exercise and fun for adults? Believe it or not, you might be actually able to hula-hoop your way to a thinner, more toned waist. It’s not a bunch of hoopla either. Science has shown that there are a bunch of benefits to hula-hooping that go behind just getting your heart rate up.

So, if you’re ready to have a little bit more fun with working out and want to shimmy and swing your hips instead of running on the treadmill, then keep reading to learn why you should pick up that hula-hoop.

The Low Down on The Hula-Hoop

Did you know that the hula-hoop wasn’t first introduce to the masses in 1950s but much, much earlier? There is evidence that the Ancient Egyptians and Greeks used hula-hoops. Though the name obviously wasn’t hula-hoop, the rings were used for the same purpose: for fun and games.

Supposedly, children in those ancient times would take grape vines and twist them together so the rings could roll along the ground. Kind of like hula-hoop trick, “Walking the Dog.” At the same time, sportsmen from Greece would use the hoops in games meant to increase their endurance and agility.

Then, somewhere between those long gone civilizations and the 1950s, someone decided to put that hoop on their hips and have some fun. Thus, the hula-hoop craze as we know it today was born.

Hula-Hooping Benefits

How can hula-hooping get you fit? Check out the following surprising benefits:

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Burn Calories

In a 2010 study by the American Council of Exercise (ACE), the amount of calories hula-hooping burns per minute was calculated. It turns out you can burn around 7 calories per minute, or 210 calories in 30 minutes when hula-hooping. Of course, the amount of calories you burn during any exercise depends on your age, height, weight, and fitness level, so those numbers can differ. But either way you look at it, that is pretty impressive.

So what will it be? The boring treadmill or exhilarating hooping?

Strengthen and Tighten Your Core

Although you can never spot reduce, you can give yourself a tummy-tightening workout with a hula-hoop that will make you say nah to those crunches you had planned. Swinging your hips around is continuously working the muscles of your core, including the inner muscles that create the corset effect on your waistline. If you are using a weighted hula-hoop, you can enhance the strengthening effect and do more targeted movements that will activate certain muscles.

Massage Your Torso

The rhythmic movements of the hula-hoop gyrating around your waist and hips is going to eventually feel like a massage. This is because the weight of the hoop is gently pressing into the muscles, increasing the blood flow and helping oxygen get to the muscles. This can help you recover from more grueling workouts even faster—and you’re having fun while doing it.

While hula-hoops aren’t going to replace a foam roller any time soon, you can definitely for a light massage whenever you want.


The main benefit of hula-hooping is that you are going to feel like a kid again. All that wiggling and shimmying and shaking is bound to get you sweaty and smiling. Whenever your heart rate increases, your body will release endorphins. You might even feel something like a runner’s high once you finish working out with a hula-hoop—and there’s nothing wrong with a mood-boosting rush of endorphins!

Beginner Tips To Hula-Hooping

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Having trouble getting going? Don’t know how to start? There’s nothing to worry about. Hula-hooping is easy and fun. Here are some tips to help you get started:

Can’t Keep The Hoop Up or Maintain Momentum?

You might have a hula-hoop that is either too light or too small for you. A heavier hoop is going to be easier to handle, because more weight means more momentum. The same goes for a small hoop. You need to be able to generate enough centripetal forces as you swing your hips around, so choose a hoop that is big enough for you, not your kid’s.

Get In The Right Position

Yes, you do need to move and stand a certain way to hula-hoop correctly. First, you want to stand with your feet about shoulder-width apart. One foot should be slightly forward, since that helps you work through the hips.

Next, you want to keep your back straight. Remember, there’s a reason why it’s called “hula-hooping.” Think like a hula dancer!

Make It Level

Always begin the spin by keeping the hoop as level as possible. Hold it with both hands at first. If one side is lower than the other, you won’t be able to get enough momentum to keep the hoop under control.

Other Exercises To Do With a Hula-Hoop

Here are some additional ways to use a hula-hoop and add some variety to your practice:

Hoop Sit-Ups

To do this move, you are going to need to lie down on the ground or on an exercise mat. Your knees are bent and your feet are planted. Position the hula-hoop under you so that the bottom of the ring is right under your mid-back. The top of the hoop will be above your head. Grasp both sides of the ring. Contract your core, lift your shoulder blades by a few inches. Hold then lower down.

Ninja Passes

Hold the hula-hoop with both hands parallel to the ground in front of you. Get into a stance with your knees bent. Keep the hoop near as you rotate your torso towards the right and transfer the hoop to your right hand and then back behind your body. Next, you rotate to the left and pass the hoop to the left hand, performing the same motion. Make sure your feet stay grounded and that the only thing moving is your rotating torso.

Arms & Other Places

You might have seen those hula-hoop wizards with several hoops going at once on their arms, around their neck, and hips. While you don’t have to aim to get to that level, you can definitely use your hula hoop on your neck and arms and legs to get that same toning effect everywhere. Get creative.

Add More Weight

You can strap on wrist and ankle weights, hold onto dumbbells, or start incorporated other movements like lunges and squats and so on once you start getting good at hooping. If you want to learn more, you can sign up for a class or get a DVD.

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Hula-Hooping To Fitness? You Bet!

While the hula-hoop is not going to replace HIIT or even lifting weights, it can be a fun aerobic exercise and core strengthener to add into your workouts, especially if you are bored with crunches and walking on the cardio machines. The best thing about hula-hooping is that it is fun and the equipment costs next to nothing! So what are you waiting for? Give hooping a try!

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The post Can You Really Hula Hoop Your Way To A Slimmer Waist? appeared first on Gaspari Nutrition.