Why I Don’t Recommend Weighted Waist-Only Hula Hoop Workouts

Hula hooping is an incredible way to stay active, but over the years, I've seen many people make a crucial mistake: relying solely on weighted hula hoops for waist-only workouts. In this blog post, I’ll explain why I never use them, how they can lead to serious injuries, and what you should do instead to keep your body strong and healthy.

My Experience: 17 Years of Professional Hula Hooping

For nearly two decades, I’ve been a full-time professional hula hooper. You might think I’d get bored or injured by now, but the truth is, I’ve avoided major injuries because I don’t limit my hooping to just my waist. From day one, I’ve used my hula hoop all over my body, even when I wasn’t good at it. I believe this is what has protected me from repetitive strain injuries.

Before I started hula hooping, I studied osteopathy in London. I spent countless hours in clinics, listening to people talk about their pain, sports injuries, and overuse problems. That experience made me extremely cautious about exercise. I didn’t want to become another patient needing surgery due to preventable injuries.

The Problem with Weighted Waist-Only Hooping

Many people start hula hooping with the best intentions: they want to stay active, lose weight, and have fun. But if they only focus on waist hooping—especially with a weighted hula hoop—they are setting themselves up for trouble.

1. Overuse Injuries and Spinal Health

Our bodies adapt to repetitive movements, but too much repetition can cause strain. When you waist hoop with a weighted hoop, your spine undergoes the same movement pattern repeatedly. This can lead to overuse injuries, including herniated discs and bulging discs—common issues among people who use weighted hula hoops incorrectly.

A study published in the Journal of Biomechanics highlights that repetitive spinal flexion and twisting movements can contribute to disc degeneration over time (Callaghan & McGill, 2001). Unlike sports that involve varied movements, waist-only hula hooping does not distribute the stress evenly across different muscle groups, making the spine particularly vulnerable.

2. The Adaptation Plateau

At first, many people see progress with waist hooping—they lose inches and feel more toned. However, after a few weeks or months, their progress stops. This happens because the body is an adaptation machine. Once it learns how to perform an exercise efficiently, it burns fewer calories and stops responding the way it initially did.

This is called a plateau, and it’s why people often feel frustrated after hula hooping for years without further results. Research supports this: a study in the American Journal of Physiology explains how the body optimizes energy expenditure, reducing calorie burn as movement patterns become more efficient (Holloszy & Coyle, 1984).

3. Lack of Full-Body Engagement

Waist hooping alone does not provide a well-rounded workout. It primarily engages the lower body - IT IS PURE ROCKING front & back or side to side, but neglects other essential muscle groups & does not target range of motion. Over time, this imbalance can lead to postural problems and muscle imbalances.

A well-rounded fitness routine should include multiple movement patterns to improve strength, flexibility, and endurance. The American Council on Exercise (ACE) recommends functional fitness training, which involves engaging multiple muscle groups for a balanced and effective workout (ACE, 2019).

A Safer and More Effective Approach to Hula Hooping

So what should you do instead? Diversify your hula hoop workout! Here’s how:

✅ Use a variety of hula hooping techniques. Move the hoop around different parts of your body—legs, arms, shoulders—to distribute the workload evenly and reduce strain on the spine.

✅ Try different types of hoops. Instead of a weighted hoop, use a lighter HDPE hoop or even a toyshop hoop, which allows for greater movement versatility without excessive force on the body.

✅ Incorporate strength training and mobility exercises. Mixing in stretching, bodyweight exercises, and mobility drills can help keep your body balanced and injury-free.

✅ Listen to your body. Pain is a signal, not something to push through. If something doesn’t feel right, modify your movements or take a break.

Not to Freak You Away From Hooping - Hooping is EPIC 🔥

I don’t say all this to scare you away from hula hooping—quite the opposite! Hula hooping is an amazing, fun, and effective way to stay active, but it must be done safely. If you only waist hoop with a weighted hula hoop, you’re putting your body at risk for overuse injuries. Instead, embrace a holistic, full-body approach to hooping that strengthens and supports your entire musculoskeletal system.

References

• Callaghan, J. P., & McGill, S. M. (2001). Low back joint loading and kinematics during standing and unsupported sitting. Journal of Biomechanics, 34(7), 849-856. https://www.sciencedirect.com/science/article/abs/pii/S0021929000001747 Link

• Holloszy, J. O., & Coyle, E. F. (1984). Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. American Journal of Physiology, 56(4), 831-838. https://journals.physiology.org/doi/abs/10.1152/jappl.1984.56.4.831 Link

• American Council on Exercise (ACE). (2019). Functional fitness training: Enhancing strength and mobility for daily activities. https://www.acefitness.org/education-and-resources/professional/expert-articles/7346/functional-fitness-training/ Link

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