The Benefits of Using a Weighted Hula Hoop: Spin & Chat Episode 1

Here's the Spin & Chat series EPISODE 1️⃣

— a new way to learn about hula hooping while you're hula hooping! My mission is simple: I want you to understand how hula hooping affects your body, what the physiological benefits are, and how you can use your hoop in fun, effective ways to reach your goals.

Because when you understand how it works, you're much more likely to stick with it and succeed. So grab your hoop, hit play on your favorite playlist, and let’s spin and chat!

(And yes, please keep hooping while reading or listening — the movement helps oxygenate your blood so the info lands quicker and better. It’s science!)

Why Weighted Hula Hoops Are Great for Beginners

Weighted hula hoops have become more popular than ever — and for good reason. They’re easy to find, affordable, and incredibly beginner-friendly.

In fact, I’ve seen them pop up in regular supermarkets for less than €10! That’s cheaper than a couple of drinks on a night out or just two days’ worth of cigarettes. If you feel inspired to get fit and start a new chapter, you can literally toss a hoop into your shopping trolley while buying your groceries.

But what makes them especially good for beginners?

1. They Stay Up More Easily

Weighted hoops are larger in diameter and move more slowly, making them easier to keep spinning — even if you’re unfit, uncoordinated, or carrying extra weight.

When I first started, I was overweight, unfit, and honestly didn’t believe I’d ever be able to keep a hula hoop up. I wouldn’t even walk into a gym — I felt like I didn’t belong. A huge diameter hoop was what saved me. It gave me the confidence boost I needed. I started hooping in the garden so nobody could see me...

2. They Help With Coordination and Confidence

If you’ve been sedentary for years, your coordination might not be great — and that’s okay! These hoops give you enough feedback to feel successful right away. That sense of accomplishment can be the first step toward building confidence and motivation.

Plus, if you have a thicker layer of adipose tissue, you might not feel the movement of a lightweight hoop very well — but the weight and size of these hoops change that. You’ll feel it!

Physiological Benefits of Weighted Hula Hooping

Hula hooping isn’t just a fun activity — it’s a fantastic full-body workout. Here’s how it benefits your body:

✅ Boosts Bone Density

When your muscles contract during hooping, they pull on your bones, stimulating bone-building cells (osteocytes). This is crucial if you’ve been inactive, as a sedentary lifestyle often leads to low bone density. Hooping offers a gentle way to start reversing that.

✅ Improves Posture & Core Strength

Most of us spend our days in forward flexion — hunched over desks, crocheting, reading, studying, scrolling. Hula hooping reverses that posture. The hooping motion opens up your chest and stretches the front of your body while strengthening your posterior chain: your glutes, back, and core.

✅ Enhances Circulation & Digestion

As your rib cage lifts and your organs get more room to breathe, everything starts to flow better — from oxygen to lymph to digestive fluids. Your body loves movement, and hula hooping gives it space to function optimally.

✅ Encourages Muscle Tone & Skin Firmness

Weighted hoops offer a toning massage effect that can help stimulate your skin and connective tissue, especially when done on bare skin. This encourages circulation and collagen production, helping your skin feel firmer and more vibrant over time.

Easy Tips to Upgrade Your Workout

Once you’ve got the hoop staying up, here are a few ways to take your workout up a notch:

✨ Move Your Arms
Start with shoulder shrugs (lift and drop). Then alternate lifting your arms, if easy: draw circles forwards and back. This wakes up your shoulder girdle and improves mobility.

✨ Add Footwork
Try bringing your feet together, then stepping them apart. Once that’s easy, speed it up! These simple movements boost your coordination and balance.

✨ Stick With It
At first, it may feel tricky. But stick with it, and you’ll notice big improvements in coordination, posture, and overall fitness. It gets easier — I promise!

Recovery Tips for Faster Results

After your hoop workout, help your body recover and adapt faster by doing the following:

💧 Hydrate Well
You’ve lost fluids and minerals through sweat — replenish them! Water is essential, and I also recommend using a good quality, natural salt in your meals to help restore electrolyte balance.

🥦 Nourish Your Body
When you're sedentary, your nutritional needs are lower. But once you start exercising, your body needs more protein, vitamins, and minerals. Fuel it like an athlete-in-the-making, because that’s what you are!

You're a Champion for Starting

If you’ve chosen hula hooping to begin your fitness journey, well done! You could have chosen an exercise bike — but then you’d still be hunched forward like you are all day at your desk. Hooping opens you up and gets you moving in a fresh, freeing way.

Your body deserves to feel loved, energized, and strong. The more you move, the more your body will reward you with amazing adaptations.

What’s Next?

In the next episode of Spin & Chat, I’ll be diving into the risks of using weighted hula hoops — because yes, they do come with some downsides. It’s not talked about enough online, and I think it’s really important to know both the benefits and the risks.

But for now — hydrate, nourish, and celebrate yourself. You did it! You moved your body, boosted your blood flow, activated your muscles, and took another step toward a fitter, happier you.

See you in the next video 💋
Stay spinning!

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