Does a Weighted Hula Hoop Tone Your Stomach?

Weighted hula hooping has made a comeback in 2021, with the health and fitness community meeting the TikTok world to bring back this childhood pastime. Weighted Hula Hoop are just like traditional hula hoops, except they weigh 1-2 kg heavier. Weighted hooping is a fantastic way to get in aerobic shape, with your core and hips engaged the whole time it's a great way to burn calories and fat.

Does a Weighted Hula Hoop Tone Your Stomach?

Incorporating a heavu hoop into your fitness routine can help to burn away fat, slim your waistline and tone up muscle. The spinning motion of a smart hoop requires your core muscles to be constantly engaged and activated. This process tightens the muscles in the core, giving you a more toned tummy.

If your looking to lose tummy fat and tone your stomach a weighted hula hoop is a great tool that can help. Still not convinced? check out these multiple benefits of weighted hula hooping.

  • Losing tummy fat requires calories to be burnt. Any form of cardio exercise in which the heart rate is rapidly increased will help tone the stomach!
  • Numerous studies by top fitness organizations have found that hula hooping burns seven calories per minute! That's 210 calories for every 30 minutes of weighted hula hooping. Using a weighted hula hoop requires even more energy to be used, thus more calories are burnt in an even shorter time frame.
  • Weighted hooping is categorised as low impact, meaning little pressure is placed on joints and muscles. It's a great tool to focus purely on the waist and tummy region, helping you lose sufficient weight in these areas.
  • Using a weighted hula hoop requires very little space, in fact, you can do a heavy hula session basically anywhere! That means you can watch your favourite shows on NetFlix, all while working your core and getting toned.

For variation try some of these different weighted hula hoop workouts.


this is most likely how you remember hula hooping back in your primary school days, it's super easy and a lot of fun. Begin by having your legs shoulder length apart and firmly planted on the ground. Next, place the hoop around your waist and spin it across your body, then wiggle your hips to ensure it stays spinning. This is a simple and easy way for beginners to start burning calories and tone their stomachs.


Once you have got the normal hula hooping down, it's time to up the intensity by walking forwards as you spin the hoop. This starts the same as basic hula hooping but this time you take slow steps forwards, side to side and backwards. This increases aerobic capacity and heart rate levels, also engaging in the hip muscles more with every step.


The next exercise is for the masters! Start by performing the basic exercise, next position all your weight on your left foot and push off the floor with your right. If you have ever played basketball this is like a pivot motion. You should be able to perform a full 360 with this push, whilst still maintaining the spinning motion of the weighted hula hoop. This motion requires even further core activation due to the twisting and turning of the torso. Its also a great way to increase booty size! 


Heavy hoops are designed to be fun and enjoyable, but don't be fooled! They require hard work and a lot of sweat if you want to achieve fantastic results. If you have only just started your fitness journey it's important to remember that persistence is key! You can usually expect to see significant weight loss and toning of muscles around the stomach in 4 - 6 weeks of regular hula hooping.

Check out some before and after results from regular weighted hula hoops. 

weighted hula hoops can be a fantastic addition to your fitness routine if you're looking to tone your stomach, burn calories, and lose weight. These hoops offer an innovative and fun way to work out your entire body while targeting your midsection, and they can be used by people of all fitness levels.

Hula hooping is a fantastic aerobic exercise that can help you shed body fat, including belly fat, and tone your abdominal muscles. Adding a weighted hoop to your workout routine can increase the intensity of the workout, leading to better results. The heavier hoop requires more effort to spin, meaning that you'll be working your core muscles harder than you would with a lighter hoop.

One of the best things about hula hoop workouts is that they're a full-body workout, not just focused on your midsection. By using your arms to spin the hoop, you'll also work your upper body muscles, making this a great option for women who want to tone their arms as well as their abs.

Working out with a weighted hula hoop can help you build core strength, which can lead to better posture and balance. A strong core is essential for performing other physical activities, such as yoga or weightlifting, so incorporating hula hoop workouts into your routine can help you improve your overall fitness level.

However, it's important to note that while hula hooping can be an effective way to tone your stomach and burn calories, it's not a magic solution. It's essential to pair your workouts with good nutrition choices and a healthy diet to see the best results. The American Council on Exercise recommends that you also incorporate other types of workouts, such as weightlifting, into your routine to maximize your results.

If you're a beginner to hula hooping, it's important to start slowly and practice regularly. It can take time to build up the strength and endurance needed for longer workouts, but with patience and practice, you'll soon be able to enjoy the benefits of hula hooping.

In conclusion, weighted hula hoops can be an excellent addition to your fitness routine if you're looking to tone your stomach and improve your overall fitness level. These hoops offer a fun and innovative way to work out your entire body while targeting your midsection, making them a great choice for anyone who wants to shed fat and build core strength. However, it's essential to remember that hula hooping is just one part of a comprehensive fitness plan that should include good nutrition choices and other types of workouts to maximize results. With dedication and practice, you'll soon be on your way to a strong core and a healthy body.



Author Bio

Hannah - Manager at Hourglass 

Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.