12 hula hoop benefits

hula hoop benefits

by Emily Gilbert |
Updated on

While using a hula hoop may conjure nostalgic memories of carefree childhood play, this joyful activity actually offers much more than a bit of a giggle. Over the years, hula hooping has become a popular fitness trend and with so many hula hoop benefits, we're not surprised!

From sculpting a stronger core to enhancing coordination, the rhythmic motion of the hula hoop has transcended generations to become an effective at-home workout for all ages. If you're tempted to try hula hooping, scroll down to discover 12 reasons why it has the potential to become your new favourite exercise.

Hula hoop benefits

Increases heart rate

If you've tried it already, you'll already know that hula hooping gets your heart pumping and as a result, increases blood circulation. By elevating your heart rate, you can improve the health of your cardiovascular system, lower the risk of heart disease, and enhance overall endurance.

Calorie burning

Hula hooping can be a surprisingly effective calorie-burning activity. The number of calories burned depends on factors such as your weight, intensity, and duration of hula hooping but on average, you can burn around 165-200 calories in a 30-minute session.

Core strengthening

The repetitive motion of hula hooping engages the muscles of your core, particularly the rectus abdominis, obliques, and transverse abdominis. These muscles work together to stabilise your spine and pelvis, helping to get rid of belly fat and leading to a stronger and more toned midsection.

Improves balance and coordination

Keeping the hula hoop rotating around your body requires balance and coordination. The movement challenges your proprioceptive system, which is responsible for body awareness, and enhances your ability to control and coordinate movements.

Strengthens muscles

Hula hooping is not just a core workout; it also involves muscles in your hips, glutes, thighs, and arms. The continuous engagement of these muscles helps to strengthen and tone them, leading to improved overall muscle strength.

Low-impact exercise

Unlike high-impact activities like running or jumping, hula hooping is a low-impact exercise. This means it puts less stress on your joints, making it a great option for people with joint issues or if you're looking for a less strenuous workout.

Enhances flexibility

Hula hooping involves dynamic movements that require a certain degree of flexibility, especially in the waist and hips. If you do it regularly, you may notice an increased range of motion and improved flexibility in these areas.

Stress relief

Like many physical activities, hula hooping can be a great stress reliever. Exercise triggers the release of endorphins, which are natural mood lifters that can reduce stress and anxiety, leaving you feeling more relaxed and content, making it a wonderful wellbeing activity.

Improves posture

To keep the hula hoop spinning, you need to maintain proper posture and alignment. Consistently practising with good posture can carry over into your daily life, helping you develop better posture and reduce the risk of related musculoskeletal issues.

Hand-eye coordination

When incorporating hand movements or tricks into your hula hooping routine, you challenge your hand-eye coordination and fine motor skills. This can have positive effects on your dexterity and agility.


One of the most significant advantages of hula hooping is that it's enjoyable! It's a playful and entertaining activity that can make exercise feel less like a chore, encouraging you to stay engaged and motivated to keep doing it.

Social activity

You might be surprised but hula hooping can be a brilliant social activity too. Joining hula hooping classes or groups allows you to connect with others who share similar interests, making the experience more enjoyable and giving you the opportunity to make new friends too.

Emily Gilbertis the Features & Reviews Editor for Mother&Baby and has written for the website and previously the magazine for six years. Specialising in product reviews, Emily is the first to know about all the exciting new releases in the parenting industry.


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