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How to use a Weighted Hula Hoop

How to use a Weighted Hula Hoop


A weighted hula hoop is a great tool for getting a fun, full-body workout. It's a simple, low-impact way to tone your core, abs, legs, and back. If you're new to hula hooping, here are some basics and tips to get you started.



Before you start

How to start hula hooping

What next?

How to assemble your weighted hula hoop




Before you start...

Find your hoop:

  1. Weighted hoops can be found in different sizes: It's important to find a hoop that is the right size for your body. A hoop that is too small will be difficult to keep spinning, while a hoop that is too large will be unwieldy. A good rule of thumb is to choose a hoop that comes up to your waist when you stand it in front of you. All Powerhoops are suitable for adults, and both the Powerhoop Slim and the Powerhoop Light – with one link removed – may be a suitable size for healthy teens.
  2. Start light: Weighted hula hoops come in a variety of weights, so it's important to choose one that is appropriate for your fitness level. Start with a lighter weight and work your way up as your strength and endurance improves. The Powerhoop Deluxe has adjustable weight, so there's no need to upgrade as your core muscles get stronger. It's like getting many hoops in one!

How to start hula hooping

Wear comfortable clothing and use trainers for stability and safety. Find an open and safe space for you to hoop in and follow these step by steps to hula hooping.

  1. Hold the hoop level with both hands, pressed against your lower back. Place your feet hip-distance apart and step forward with one foot, about 10 cm (four inches). Stand up straight and soften your knees slightly so your body feels stable, balanced and relaxed. It may be helpful to fix your eyes on a point straight ahead.
  2. Still standing up straight and keeping the Powerhoop level, feed the hoop across the abdominal muscles in the same direction as your forward foot. Speed is important so give it a good push. Move your hips forward and back (not side-to-side) to keep the hoop spinning. Tighten your abs and "push" against the impact of the hoop with your tummy. Keep your speed up to prevent the hoop from dropping.
  3. Stop your hoop, switch the position of your feet, and hoop in the opposite direction. That may seem difficult at first, but for balanced training it's very important to use your hoop for equal time in both directions. Hooping builds abdominal muscle quickly; if you don't hoop both ways you might actually notice that you have become firmer and slimmer on one side of your body!


What's next?...

  1. Incorporate different moves: Once you've mastered the basic spin, try incorporating different moves, including rotating your body direction, stepping forward or sideways whilst hooping. Each move targets different muscle groups and can be combined for a full-body workout.
  2. Practice regularly: Like any new skill, the key to mastering a weighted hula hoop is practice. Try to incorporate hula hooping into your regular exercise routine, even if it's just for a few minutes a day.
  3. Join a class - Powerhoop have hooping classes all over the UK and rest of the world with professional instructors taking your through each class.
  4. Hoop online - Join Powerhoop TV, an on-demand hooping platform with unlimited access to hooping workouts.
  5. Have fun! Remember, hula hooping is a fun activity, so don't be afraid to experiment with different moves and styles. You'll be amazed at the results you can achieve with a little bit of practice and determination.


How to assemble your Weighted Hula Hoop

There are a number of different weighted hula hoop designs. In this example we will show you haw to assemble the award-winning Powerhoop.
Gather your links, insert the weights into the male end of each link, then click the links together until you see and hear the connection buttons click in place. Be sure to distribute the weights evenly across the hoop. If you're a beginner,  start without any weights and add them gradually as your core muscles get stronger.
We like to assemble our hoops in rainbow order... because everybody loves rainbows!

Powerhoop Deluxe:

How to assemble a Powerhoop Deluxe weighted hula hoop


How long do I hula hoop for?

Use your hoop for no more than 3 minutes on the first day, and increase gradually as your muscles get stronger. Overuse can result in soreness, and even bruising.


Following these tips, you'll be on your way to mastering weighted hula hooping in no time. You'll be delighted by the improvements in your core strength, balance, confidence and coordination.



Beginners should use a weighted hoop for no more than 3 minutes per day. Overdoing at the very beginning can cause mild bruising around the waist, so take it slow! Increase incrementally as your core muscles adapt to the impact of the hoop and become firmer and more stable.

- We do not recommend using a weighted hoop for more than 15 minutes per session.

- Do not use weighted workout hoops while pregnant, or on blood-thinning medications, or if you have any injuries or health problems. Please check with your doctor if in doubt. Read more about hooping safety.