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How To Use The Smart Hula Hoop

Smart weighted hula hoops have been having a moment on TikTok, with countless videos showing people using them to tone their core.

This piece of exercise equipment is exactly what it sounds like: a weighted version of those fun circular hoops you used to play with as a kid. They typically weigh between 1 and 8 pounds, compared to regular hula hoops, which clock in at less than a pound.

But can swirling a heavier-than-normal hoop around your waist really strengthen your body? We asked the experts for their take, along with the lowdown on how to use this trending fitness tool.

In This Article
#1 Does they work?
#2 Benifits
#3 How to use
#4 Safety tips
#5 Bset buy

Do weighted hula hoops really help tone your stomach?

If you use them properly, weighted hula hoops can be a great tool to activate your core, fitness trainer Krista Stryker, NSCA-CPT, tells mbg. "Weighted hula hoops are a fun way to work your core and get in some light aerobic activity."

The key is, she notes, you want to make sure you're engaging your core the entire time. If you're passively swinging your hips with no activation, you're still getting some cardio but may not see the core strength improvement you're looking for.

What are the benefits of a weighted hula hoop?

With good posture and an active core, twirling that hoop around your waist works your abdominal muscles and your obliques. Plus, along with working various parts of your core, certified person trainer Jason Williams, NASM-CPT, says weighted hula hoops can also improve balance and even cardio endurance.

"The best thing about them is they don't feel like exercise," says Stryker, "meaning you're likely to think of it more as fun than a workout."

😍 Unlike traditional hula hoop, Booster smart hula hoop sits comfortably on your waist and never fall

😍 Can be used in a variety of applications, for post-natal recovery, office sedentary, and are also suitable for sports advocates. 

😍 As long as you spin the Booster smart hula hoop for half an hour per day, it is equal to 1 hour of swimming/ 3 hours of running/4 hours of yoga.

How to use a Smart weighted hula hoop

Williams recommends this hula hoop interval routine for a quick workout that will work your full body and get your heart pumping. What's more, it'll only take about 20 to 30 minutes, depending on whether you do two or three sets:

  • Warmup: 2 to 3 minutes of hula hooping
  • Jumping Jacks: 20 seconds
  • Jogging in Place: 20 seconds
  • Hula Hooping: 30 seconds
  • Lunges: 20 seconds
  • Squats: 20 seconds
  • Hula Hooping: 30 seconds
  • Plank: 30 to 45 seconds
  • Pushups: 8 to 12
  • Hula Hooping: 30 seconds
  • Crunches: 15
  • Hula Hooping: 30 seconds
  • Mountain Climbers: 20 seconds
  • Hula Hooping: 1 minute
  • Repeat for 2 or 3 sets.

And of course, you don't even need a "routine" when it comes to these fun workout gadgets. As Stryker tells mbg, just try incorporating a few minutes of weighted hula hooping throughout the day. "Put on your favorite song for extra motivation!"

Safety precautions to keep in mind

As with any type of exercise, form is critical. As mentioned, Stryker emphasizes the importance of keeping your core engaged throughout the entirety of the workout. Not only will this ensure you're actually working your core, but it will also protect and stabilize your body.

Both she and Williams also note to start light and avoid overdoing it when you're first getting started. "If you're not used to the hula hooping motion, go easy the first few days," Stryker says.

Williams suggests working with your hoop for about 20 to 25 minutes total at a time and working your way up to more weight in time as you build your strength. "Monitor overuse with weighted hula hoops," he says, and listen to how your body feels.

If it feels painful to use, especially in your hips and lower back, think about adjusting the weight and duration of the workout. And if you're using one of the hoops with the ball and rope, of course, make sure you're not standing near anyone or anything that could accidentally get hit.

Not everything that goes viral on TikTok has merit, but weighted hula hoops may be worthwhile to try, especially if you're looking for a fun workout that doesn't really feel like exercise. Whether you go for a standard-looking hoop or one of the modern varieties, get ready to light up that core.