Best Hula Hoop Exercise – For Women Over 50

Hula Hooping For Exercise

Have you ever played with a hula hoop as a child? I did and had a lot of fun hula hooping with my friends. Who would have thought that it is such great exercise? Great exercise not only for your body but also your mind! Could your hula hoop and not smile and feel good?[easyazon_image align=”none” height=”500″ identifier=”B0768B525S” locale=”US” src=”” tag=”super50-20″ width=”500″]

The hula hoops we used children were a lot of fun and you can find them in any store. These are great for a small person like a child, but if you want to hula hoop as an adult for exercise, there are other types of hula hoops that are best and I set out to find the best hula hoop exercise for women over 50.

As a woman over 50, you are fighting a battle of decreasing hormones and that can play havoc on our waists. It’s the dreaded “menopot” that we are fighting against. However, with diet and exercise, you can gain the upper hand. Hula hooping is a great way to do it!

Weighted Hula Hoop For Exercise

The weighted hula hoop is the best one for beginners to hula hooping to start with. The light hula hoops are great for dance and after you get the hang of hula hooping. Let’s get a hula hoop for exercise and get going!

Types Of Weighted Hula Hoops

Big weighted hula hoops are best for waist hooping. Slimming your waist and strengthening your core is the aim. If you want to learn dance hooping and arm and hand hooping you would choose a smaller lighter hoop. However, for slimming your waist, let’s pick one just for you.

The best weight for a beginning waist hoop exercise is 1.5 to 3lbs. This is the perfect weight to start with. Once you get good, you can up your weight and really sweat and burn calories. You can get a weight hula hoop up to more than 6 pounds or more.

Some weight hula hoops have waves or massager bumps on them. I would not start with these. You may find that you will be sore or bruise from the bumps. I would start with a smooth one or one that only has only a small amount of massager bumps.

How To Measure For Your Hula Hoop

You can easily measure for the right size hula hoop for you by measuring from the floor to your belly button or the top of your hip bone. If you are a large person, you will want to have a slightly larger hoop than the measurement. If you are a small person, you will want a hula hoop that is slightly smaller than the size you measured. If you are an average weight, just pick a size that hits the navel or hip bone.Best hula hoop for exercise

Remember, the bigger and heavier the hoop, the slower it will spin. This should give you time to feel the connection to your waist. The smaller hoops will spin faster and will be harder to waist hoop with. You don’t want to go too heavy as a beginner though. It will be harder to keep up because of the weight. This is why I recommend no more than 1.5 – 2lbs to begin with.

Rule of thumb: bigger is better for plus size and newbies!

Can Hula Hooping Really Help You Lose Belly Fat?

Yes! It can! Take a look at this study on PubMed where “weighted hula hooping suggested that regular hooping was associated with reduced waist and hip girth together with a redistribution of body mass”. weighted hula hooping trims the waist and hips AND can redistribute body mass! Body sculpting anyone?

Just how much you can lose depends on your fitness level and endurance. Just like anything else, begin then build up your endurance. Your fitness level will increase the more your practice hooping.

There was also a study done by ACE (American Council on Exercise) where they found that hooping burns about 210 calories during a 30-minute hooping exercise. This falls within the guidelines for exercise that can contribute to weight management. Not only that either. they found that given the variety of movements you are doing while hooping, it can be considered “a total body workout, improving flexibility and balance while strengthening and toning the muscles of your back, abdomen, arms, and legs. It can also be a meditative and relaxing activity”.

This chart compares hooping to other aerobic and cardio workouts showing that hula hooping is just as effective as boot-camp, step, and cardio kickboxing!

Best hula hoop for exercise chart


Benefits of Weight Hula Hooping For Exercise

    • Helps with fat loss
    • Reduces stress
    • Sculpts the waist
    • Fun to do
    • Boosts stamina
    • Improves balance and alignment
    • Improves core stability
    • Helps your focus
    • Helps your coordination
    • Helps your stamina and endurance

Best hula hoop exercise for women over 50

Add some muscular endurance exercises like planks, leg lifts, and bicycle legs to improve your hooping skills faster. Yoga and Pilates are more options that will add to your hula hooping to give you a beautiful shape and help you live a long and stress-free life.

Why Hula Hooping Is Especially Great For Women Over 50

Hula hooping is great to make you feel wonderful. It’s so much fun you can’t help but smile the whole time you are hula hooping. When you are feeling good and smiling, you are reducing stress. When you reduce stress, the stress hormone Cortisol is decreased and along with that comes less belly fat.

Cortisol is produced by your adrenal glands in response to stress. There is an established link between cortisol levels and visceral abdominal belly fat. Postmenopausal women already have a problem with fat distribution from buttocks and hips to belly because of decreased sex hormones.  If we are chronically stressed and keep a constant high cortisol level, we continue to store belly fat. This just compounds the problem.

To reduce cortisol levels there are things we can do to reduce stress. Here are some ways you can reduce your cortisol levels and belly fat along with it.Best Hula Hoop Exercise

  • Laughing
  • Dancing
  • Music therapy
  • Massage therapy
  • Hula Hooping
  • Walking
  • Exercising

What do you do to relax? The above is only a partial list, your cortisol lowers when your stress level lowers. I think weight hula hooping is a great way to lower your cortisol levels. It will make you smile and feel really wonderful. Try weight hula hooping and I think you will agree. It’s awesome.

Final Thoughts

The best hula hoop exercise for women over 50 is with a weighted hula hoop that is properly sized and weighted according to fitness level. Hooping on the waist and hips are the best when you are first starting out and will be great to trim your waist.

Cautionary Note: Please consult a medical practitioner if you have any previous injury or pain before you begin to hula hoop also if you have any coordination problems.

I would also suggest incorporating some core strengthening exercises like planks and leg lifts along with weight hula hooping.  Happy Hula Hooping!

Buy a [easyazon_link keywords=”Click here” locale=”US” tag=”super50-20″]weighted hula hoop[/easyazon_link]

I love to hear from readers, so please leave me a comment to let me know I have helped you or if you have any questions. Thanks!


This article has 14 Comments

  1. I never thought hula hoops would become popular again! I know it’s true that they will reduce fat because I remember that!
    I wonder if they will become part of regular equipment at the gyms!

    1. Hi Dianne,
      Thanks for your comment. I think that hula hooping has been around for dancing for quite a while, and now the exercise with the weighted hula hoops are becoming a thing. I actually hope it does catch on in the gym. I would think that a great many women over 50 would love to try and whittle their middle and have some fun too!

  2. I use to love to use hoola hoops as a child. Wish I could get that shape back lol. I tried to use one as an adult and I just could not make it work. I can see how this would be an amazing work out.

    1. Hi Tara,
      Thanks for your comment. I too loved to hula hoop as a child. It is an amazing workout and also a mood lifter. I hope you will give it one more try with one of the weighted hula hoops. Let me know if you do. However, whatever you do I hope you begin an exercise program. It is so beneficial to not only your shape but also overall health. Good luck to you. Let me know if there is anything I can help you with.

  3. Dear Cynthia,
    I really like your site. All the photos show beautiful sleek models. Wouldn’t it be good to have some 0ver- 50s models. I am 67. I just wonder if the older audience will identify with these young fatless girls.

    I would like to start hula hooping again. I hurt my knee and so even walking is out for the time being. With the hula, I can stand stilled my knee doesn’t hurt. I don’t know where my big tummy came from but I would like to lose it if possible, Thanks for the advice.

    PS will you comment on my site at ?

    1. Hi Tracy,
      I know what you mean but I cannot find any models that are our age! However, having said that, it is not impossible to become slim and trim again at any age. I could interview and ask the women at the gym that I go to to help me out with some pictures and maybe some interviews. I have been thinking along those lines. There are many over 50 that are looking great.
      I am so sorry about your knee, I was a rehab RN (retired now) and have seen many get knee replacement surgery. One of my Bodypump instructors actually had knee replacement surgery (she is over 50) and still teaches. I don’t know if you are a candidate for a knee replacement but I do hope you will be better soon with that painful knee.
      I think the hula hoop would be a good one for you too. It would be great to trim and tone the belly area. I hope you try it. Just that movement along with a healthy diet will be enough exercise for you to begin to trim down. Let me know if you do or if there is anything I can help you with.

  4. Hello Cynthiia, This brought me back to being 8 years old and trying to learn how to make this work. LOL. And honestly I never quite got the hang of it! It was interesting to read that it is such a great exercise for those other 50. Maybe I would be better at it now??
    I have seen amazing things done with Hula hoops, there are even now hula hoop acts!
    So I might not make it into one of those troops… i suppose.. but the best part is to see something that just brings smiles to all of us.
    Great job in bringing that smile.
    In peace and gratitude, ariel

    1. Hi Ariel,
      Thanks for your comment. I know what you mean about the hula hoop. It was a challenge but fun anyway when we were kids. However, the weighted hula hoops are a little easier to keep up as long as you don’t go too heavy. A 2-pound hula hoop is a good one to start with. If you try it I think you will have a lot of fun and get some exercise at the same time! I don’t think I will make it into the hula hoop acts either!

  5. Hello Cynthia,
    Great article. Who would have thought that something I used to ‘play with’ as a child could now come in handy as a more mature woman – let’s not talk numbers, shall we??!! LOL. I did not even know that they had weighted hula-hoops. And I just love the statistics and the fact that it helps to sculpt the body and lose a few extra pounds. Thanks for such an informative article and a subtle reminder of my younger days.

    1. Hi Michelle,
      Thanks for your comment. Yes, oh our younger days! The hula hoop was so much fun. I am so glad that I can still play with one. It is still fun and with the added benefit of body sculpting. The weighted hula hoop is easier to keep up and can help you lose weight along with a good diet. Let me know if you try it and how much fun you are having!

  6. I always enjoyed using the hula hoop when I was young. Who would have thought it could be such a beneficial exercise as well. I remember it being a lot of fun and laughter! I wonder if I am still even capable of doing it. I think it is worth a try. Seems to have so many benefits that I had no idea of in my youth. Of course those were just cheap light plastic hoops then.

    I have some back issues. Do you think this would help strengthen the back muscles as well as the stomach?
    Thank you.

    1. Hi Christina,
      I’m like you when it comes to hula hoops. I loved it when I was a kid. We had so much fun with hula hoops. Yes, they were just plastic hoops back then and you can still buy these for kids. It is actually harder to keep the light ones up!
      Christina, I also have back issues. I think that the weighted hula hoop would be a great way to help strengthen your stomach and back muscles and really your entire core. Just start slow if you have not exercised in a while. Build up little by little. I think you will be surprised how you will look and feel after a while.

  7. Great article! It took me back to my childhood and hula hooping! As I recall, I was pretty good at it. It makes perfect sense that it would be a great thing for exercising but I sure never thought of it, and I’m glad you did! I am definitely over 50 LOL and could use some help with the “menopot” so I’m definitely going to invest in a hula hoop! Exercise and fun – who knew!

    1. Hi Brenda,
      Thanks for your comment! Yes the hula hoop will do that! It reminds us of fun times! It is great for your toning and burning calories. I hope you have a lot of fun with hula hooping! Let me know.

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