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Many trends are starting on TikTok these days, including the fitness ones. One of the most popular exercises shared on the platform is the weighted hoop. At one time they were so popular that they were hard to find in stock. But now Amazon has plenty of them.
There are a few basic benefits to using a weighted hula hoop: it provides a cardio and strength element to your workout, you can use it anywhere, and it’s relatively affordable.
Steven Virtue, head of fitness development at Total Fitness in the UK, told GQ Magazine that this is “a great exercise for the lower body muscles, working the quadriceps, hamstrings, glutes and calves”. It’s also “a brilliant workout for your abs. [muscles].”
A small study published in the Journal of Strength and Conditioning Research in 2015 found that it really works. According to the report, the study asked 18 women between the ages of 32 and 58 to use a weighted hoop for six weeks. They haven’t changed anything else in their daily life. At the end of the trial, researchers found that, on average, participants had lost 1.3 inches from their waists and 0.6 inches from their hips. Although, “there was no improvement in torso muscle endurance as measured by isometric testing.”
So it won’t make you “totally ripped” per se, and depending on your goals, it shouldn’t be your only form of exercise either.
However, any exercise that you find fun to do is good exercise. You’re more likely to do it and stick with it when you enjoy it. So go ahead and hula hoop your heart (or your waist)!
Last year when the weighted hoop trend started, it was actually hard to find them. However, Amazon currently offers many interesting options.
There are two different types of weighted hoops. You can stick with a standard hula hoop shape that is padded and weighs around two pounds. This forces you to hold it by circling your hips.
However, there is another version of the weighted hula hoop that is a bit easier to use. It’s an adjustable hula hoop (also called a “smart hula hoop”) that fits snugly around your waist, and it has an attachable weight. When you circle your hips, the weight moves around your body. It’s a little easier because you can’t drop the hoop.
Of course, like any other type of exercise, it’s important to practice good form and not overdo it. Some people have reported bruising from using a weighted hoop, and those with back pain should avoid it. According to Jenna Tosto, a physical therapist at Mount Sinai’s Department of Rehabilitation and Human Performance who spoke to NBC News, she recommends starting with an unweighted hoop and then moving up to a hoop that weighs less than two pounds. She also advises using a hoop for 20 minutes or less per exercise session.
Keep these tips in mind if you decide to buy one.
If you liked this article, check out all the cheap workout equipment you can use to exercise at home.
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