hula hooping benefits

Maria Kang made headlines for her “what’s your excuse” fitness proclamation when she posted a photo of her toned body. Kang, a mother of three boys, included arrows in her photo pointing to her stretch marks, her abs, her toned arms and her thighs with notes like “not a trainer, a model or fitness model,” “strong not skinny” and “no personal chef.”

An arrow pointing to her head noted that the busy mom “works 8 hours a day” while an arrow to her eyes clarified that Kang, like most moms, runs on “limited sleep.”

Kang’s purpose in posting the picture was to show that busy working moms still have time to keep their bodies fit, toned and healthy. Kids, her picture posited, are not an excuse for letting the body become neglected.

For many moms, the very idea that there are “no excuses” for fitness and a toned body feels insulting. The very nature of being a mom means taking the last priority. Kids and the husband—even the dog—they come first.  What mom has time to work out or go to the gym?

Moms need to carve out time to care for their bodies and minds, and the truth is that there is, in fact, time for mom. Most moms, however, just don’t take that time. They won’t. They feel guilty, and time feels like an indulgence.

Getting physically fit, exercising and toning the body doesn’t require a gym membership, nor does fitness require money. Exercising does require a little time, effort and imagination. The easiest way to check off all three of those requirements is to get fit in a way that allows mom to include the kids: hula hooping.

Hooping is fun—both for kids and parents. There is a silly and playful aspect to trying to keep a hoop in motion. A body that stays in motion is moving and…getting fit. Moms, grab the kids and grab a hoop. Here are eight ways that hula hooping can help you get fit and stay in shape:

1. Hooping burns calories.

Moving the hips to rotate the hoop and keep it in motion takes energy. On average, hula hooping burns seven calories a minute. So a 15-minute session will burn 108 calories.

2. Kids can join in the fun.

The best way hooping helps moms is that they can allow the kids to join in on the fun. Hula hooping doesn’t require a babysitter, and it doesn’t take time away from the children. Have them grab a hoop, turn up some upbeat music and hoop together.

hula hooping benefits

3. Hula hooping tones and helps trims the core.  

Pregnancy stretches the belly. Tone the core by hooping. The act of rotating the hips to move the hoop utilizes the core muscles and strengthens them.  Kelly Osbourne trimmed inches off her waist by adding hula hooping to her exercise routine. Be sure to use a weighted hula hoop for maximum benefit.

4. It’s cost effective.

Hula hoops are a cheap workout. A weighted hoop costs around $40. Or buy a traditional hoop for less and add weights. No gym membership required!

5. Hooping is convenient.

Moms can hoop in the basement, outside with the kids, at a park when the kids are playing. Hula hoops can be taken anywhere. Space remains the only major requirement. Clear a room and have fun!

hula hooping benefits

6. Hula hooping is easy to learn.

Moms don’t have to be savvy to use a hula hoop. The goal is to swivel the hips and core to keep the hoop in motion. The fun is in learning to keep the hoop in motion. For novices, opt for a larger hoop as they are easier to maneuver.

7. Hooping helps the joints.

Rotating the hoop also helps joint flexibility and is a great way exercise choice for those with arthritis.

8. Hooping and exercise can help depression.  

Exercising releases endorphins, which help us feel happy. Exercise also helps with self-esteem and alleviates stress. Busy moms who face a tough day with the kids get a much-needed mental boost when they exercise.

Busy moms feeling the pressures of everyday stress with the kids, a job, the house and everything else need to step back and carve out time to take care of their own needs. Physical fitness is important at all ages and across all life stages. Hooping fulfills a fantastic fun fitness option for busy moms to stay in shape with the kids.

where to buy hula hoops for adults

Do you find yourself traveling often for work or pleasure? It can become pretty difficult to stay in shape while keeping up with your busy travel schedule, but, fortunately, there are a few things you can do to make your life easier! Keep reading for a few must-have tips!

Plan Ahead

Before you leave for any work-related trip, try to plan ahead! Ask your boss for a rough schedule of how you’ll be spending your time, and then plan when, and where, you’ll be exercising. Many people also find it convenient to research area restaurants ahead of time and consider what they will be eating. Of course, you should also plan time to explore the city or country that you’re traveling to. Remember, travel is your window to the world!

Pack Carefully

Sometimes, the hustle and bustle of preparing to leave for a trip can make you very forgetful! Try writing a packing list ahead of time so that you don’t forget anything important- like your sneakers or athletic shorts!  

Bring A Hoop

People really underestimate the positive effects of hula hooping. This simple activity can torch an impressive amount of calories, burn fat, and tone your entire body! That’s why it’s so important to include a travel-sized hula hoop on any work-related packing list. Curious?

  • Travel-sized hula hoops are wonderful because they can easily be broken down into smaller pieces and taken anywhere in the world.
  • Hula hooping doesn’t add unnecessary stress to your joints, so it can be done by people of all ages.

    where to buy hula hoops for adults
  • It doesn’t take very long to get in a killer workout when you’re using a hula hoop! That makes it the perfect form of exercise for busy adults, especially when you’re on the road!
  • You don’t have to go anywhere to workout when you’re using a hula hoop! No more worrying about going for a run in an unfamiliar neighborhood or trying to track down a gym that sells day passes- just pull out your hoop and get spinning!

Remember, staying healthy while traveling is your responsibility! You should expect a learning curve when you’re first trying to get in shape, but you’ll eventually find it easy for you- especially if you follow our tips! Life can be crazy and busy, but that’s not a reason to let your health fall by the wayside.

If you’re a busy adult who loves to workout and travel, purchasing a Hoopnotica Hula Hoop is a perfect step for you! It will allow you to exercise no matter where you are in the world. When you’re ready to get on the path towards better health, check out the Hoopnotica website!

is hula hooping good exercise

Staying active and fit during pregnancy is important for both the mama-to-be and her developing little bean. Not only does exercise during pregnancy help to keep weight gain under control, but it also provides a wealth of other benefits, including:

  • Lowered risk of complications during pregnancy
  • Lowered risk of complications during delivery
  •  Enhances the expectant mama’s mood
  •  Speeds up postpartum recovery
  •  Lowers blood pressure
  •  Increases cardiovascular health
  •  Eases aches and pains

If walking on a treadmill, aerobics or riding a stationary bike aren’t your cup of tea and you’re looking for an exercise routine that’s a bit more exciting, you might want to give hula hooping a try.

is hula hooping good exercise

Pros of Hula Hooping During Pregnancy

There are some pretty excellent reasons why hula hooping is such a great exercise for expectant moms. What are some of the biggest advantages of this workout routine?

There isn’t any impact on the joints. Aches and pains are one of the biggest side effects of pregnancy that women have to endure. A growing belly and the production of the pregnancy hormone relaxin put tremendous strain on the joints, which leads to lower back and pelvic pain.

Since hula hooping doesn’t put any strain on the joints, it doesn’t aggravate pregnancy-related aches and pains, making it an ideal exercise for those expectant mamas who want to avoid any added pain.

It can improve balance. That growing baby bump can throw off a woman’s center of gravity, making her feel unsteady on her feet. Because hooping strengthens the core, it can actually improve balance and coordination during pregnancy, making a woman feel more steady on her feet.

It keeps blood pressure in check. High blood pressure is problematic for all people, but during pregnancy, in particular, it is a serious problem that can lead to preterm birth.

Hula hooping does wonders to improve cardiovascular health. It strengthens the heart, allowing it to pump more efficiently, thus reducing a pregnant mama’s heart rate and blood pressure.

It’s just fun! Hula hooping will make any expectant mom feel like she’s a kid again. It’s far more entertaining than riding a stationary bike or walking on a treadmill; plus, it will ready mama for any hula hooping challenges that she and her child may partake in later on.

Things to be Careful of

Like all things in life, there is a downside to hula hooping during pregnancy; namely, it may be difficult to keep that hoop up and moving.

As that baby bump grows, it may be more challenging for an expectant mama to keep the hoop around her waist and keep it moving in a circular motion. To avoid this challenge, pregnant women should try different hoops on for size. For example, a weighted hoop may actually be easier for her to control.

In conclusion, when comparing the pros and cons of hula hooping, it’s safe to say that this is an excellent form of exercise for pregnant women to engage in.

hula hooping for weight loss

Losing weight can help you deal with many health problems such as high blood pressure, cholesterol, and blood sugar. Weight loss can also help improve cardiovascular health as well as bring about improvements in breathing and circulation. However, understanding healthy ways to lose weight and maintain that weight loss is often overlooked. Fad dieting and fitness trends, have made it difficult for people looking to lose weight to know not just where to start with their weight loss journey, but also what will actually work in the long-run.

hula hooping for weight loss

Healthy vs. Unhealthy Ways to Lose Weight

Those looking to lose weight often are looking for quick ways to shed pounds. However, many popular diets and weight loss practices are unhealthy. Extreme dieting, such as fasts or diets that cut out essential food groups such as carbohydrates or fats completely, are result in just temporary results with participants usually gaining back any weight they have loss once they end their diets. Quick fix diets and strenuous exercise can lead to faster weight loss; however, studies show that those that lose weight gradually, about 1-2 pounds per week, were able to successfully keep the weight off. This could be because gradual weight loss routines turn into healthier lifestyle choices and tend to turn into more long-term diet and fitness routines. Whereas, dieting and massive exercise routines tend to only last for a short period of time.

The best way to lose weight and maintain that weight loss is to have a nutritious and well-balanced diet that is supplemented with regular exercise. Even just a small amount of weight loss can bring about many benefits that go beyond physical health. According to the National Weight Control Registry, those that reported to have maintained their weight loss found that not only did their physical health improve but also their mental health. Participants in the study reported having higher energy levels, improved mood, and more self-confidence.

hula hooping for weight loss

Foods to Help Lose Weight

If you are looking to shed some weight a healthy diet can help get you to your goal much quicker. Although regular physical activity is important, diet is about 75 percent of what contributes to weight loss. According to studies, those that maintained a healthier diet often saw weight loss results quicker than those that relied on exercise alone. The general rule is to use up more calories than you take in, so that if you want to lose 1-2 pounds a week you will need to burn about 500- 1,000 calories more than you take in per week. Counting calories is not the only thing you should take into consideration with your diet. To stay successful on a weight loss journey, you would need to think about the nutritional value of your foods and be mindful of what you consume. Consuming certain foods will also help with weight loss and can help improve your overall health.

Experts recommend eating a diet rich in fruits and vegetables as well as lean meats and whole grain carbs. These foods will not only nourish you but keep you full longer and curb your appetite, so that you are able to cut down on snacking. Eating lean meats with little fat and whole grain carbs will give you energy that can sustain you throughout the day. Foods rich in vitamins and fiber such as leafy greens are essential in a weight loss diet. Incorporating greens such as lettuce, kale, and spinach can also help you feel full in between meals for longer because of their high fiber content. Also, foods that have high water content can also help you shed some pounds. Often people tend to snack throughout the day because they confuse the feeling of being thirsty with the feeling of hunger.

Drinking a lot of water is also key to losing weight as well as staying healthy in general. Most people should be drinking about eight 8-ounce glasses of water everyday, but that will fluctuate depending on weight. The body is about 60 percent water and staying hydrated can help your health in more ways than just weight loss. Hydration helps with clearer skin and stronger hair and nails. Enough water also ensures a healthy digestive system.

hula hooping for weight loss

Fitness Is Key

While diet plays a big role in weight loss, regular exercise will help facilitate losing weight and you will see improvements in other facets of your health. Creating an exercise routine and scheduling that time like you would any other appointment can help you feel more motivated for physical activity. For weight loss, you want to focus on cardio and strength training routines with a few recovery days where you skip working out or have low impact fitness such as yoga to help restore your muscles. Cardio workouts are the best for losing weight because they burn the most calories.

hula hooping for weight loss

Does Hula Hooping Help?

Hula hooping for weight loss is especially beneficial for getting rid of that stubborn belly fat as it activates the muscles around your waist as well as your core. The workout has the same benefits as other aerobic workouts such as zumba or pilates. The repeated motion of swinging your midsection and hips helps to keep these targeted muscles moving.

According to a 2010 study by the University of Wisconsin-La Crosse, hula hooping can burn about seven calories a minute. That means in just ten minutes you already would have burned about 70 calories, all the while having a fun workout.

The same study found that hula hooping is also a great cardiovascular exercise as participants in the study averaged 151 heart beats per minute while engaging in the activity. Cardiovascular workouts such as hula hooping not only help you lose weight but also keep you in overall good health as it gets your heart pumping and circulating to ensure you have a healthy system.

Weight loss is not all about seeing the numbers on a scale reduce. Weight loss is about adopting a new healthier lifestyle and successful weight loss comes with making drastic changes to your everyday routine. However, with careful planning and self-discipline getting to a goal weight and maintaining it can become easier with time. Healthy eating and regular physical activity are the key components to successful weight loss in the long-run.

types of hula hoops

While traditionally hula hoops have been used as children’s toys or for performance, more adults are realizing that hula hoops are not only fun--but an incredible tool for physical fitness.

Hula hooping provides a full body workout, burns calories, improves cardiovascular health and improves the strength and flexibility of the spine – and those are just a few of the benefits!

If you are interested in jumping on one of the latest exercise trends, the first thing you need to do is get yourself a hula hoop. Believe it or not, there are actually several different types of hula hoops. In order to ensure you are getting the most out of your exercise routine, you’re going to want get the right hoop.

Things to Consider             

To find the right hula hoop to suit your specific needs, there are some things that you are going to want to take into consideration.

  • What’s your skill level? Are you just getting started with an exercise regiment, or have you been working out for a while?
  • Do you have any physical limitations that may require a specific hoop size?
  • Where will you be hula hooping? You’re going to need plenty of space to use your hoop.
  • Will you be traveling with your hoop? If so, you may want to consider getting one that can collapse, which will make it easier to travel with.
  • Do you have a budget? Hoops can range in cost from $15 to $50+. The more features a hula hoop has, the more costly it will be.

Types of Hoops

Once you have determined your specific needs, you can start shopping for a hula hoop and find one that will work the best for you.

  • Weighted hula hoops. These hoops are bigger and heavier than the hoops kids play with. Their thickness and diameter range in size, from about 36-inches to 43-inches in diameter, and they can weigh about 1.5 to 2 pounds. The larger the diameter, the heavier the hoop. While weighted hoops can help add rigor to an exercise, they can also add more stress to the body. Some have complained of the bruising caused by weighted hula hoops, but this could be from poor posture or hooping incorrectly.
  • Pro hula hoops. These hoops tend to be smaller in diameter and lighter than weighted hoops. While the lighter weight may be attractive, do note that because they have a smaller circumference, more skill is needed to keep them up and moving.
  • Travel hula hoops. Also known as collapsible hoops, these hula hoops can either break apart into sections, or they can be twisted into smaller circles. As the name suggests, these hula hoops are great to travel with because their size can be reduced, making them easier to stow away.

types of hula hoops

Where to Find Them

When it comes to shopping for hula hoops, there are a lot of options.

Sporting goods stores are a great option. Many carry a wide selection of hoops, including specialty varieties, such as adult and professional hoops. However, many in-store retailers aren’t as well-versed on the benefits of different types of hula hoops and may not be able to help you with specific questions.

If you want real convenience and an extensive selection, consider shopping online. There are countless online retailers that sell hoops, like Hoopnotica, where you can find several different hoop styles in various price ranges. Hoopnotica is the perfect place to find specialty hoops, like travel hoops, and to get started right away on a hooping workout no matter where you are. Hoopnotica also sells replacement segments for your hoop in case it breaks or you need to replace a part.

With the right hula hoop, you can enjoy a workout that provides exceptional physical benefits, and is just plain fun!

hoop workout

Everyone knows that hula hooping is a great workout. After all, it torches an impressive amount of calories and builds muscle throughout your whole body. But what else can you do to lose weight? Keep reading to find out how to make the most of your hula hooping workout routine and maximize your results!

To begin with, it’s important to be consistent. Decide how many days a week you are going to exercise, and stick with it! Often times, people find that it only takes a few weeks of consistency to really settle into a comfortable schedule.Before long, you’ll be a workout pro! But to really make the most of your weight loss plan, you also need to follow a healthy diet.

Weight loss is achieved by burning more calories than you take in. So, it’s necessary to include a healthy diet in with your exercise routine. What makes up a healthy diet? Experts say that a healthy diet includes plenty of whole grains, lean proteins, fruits and vegetables, and healthy fats, as well as at least eight glasses of water daily. They also suggest breaking your meals into smaller portions--over six small meals each day instead of three large ones. On an average day, a healthy diet could look something like this:

  • Breakfast: Whole grain toast with fresh preserves, scrambled eggs, fruit
  • Snack: Half a cup of mixed nuts
  • Lunch: Salad with grilled chicken, whole wheat pita, and fresh fruit
  • Snack: Raw chopped veggies with hummus
  • Dinner: 6 ounces of fish, vegetables with italian dressing, baked sweet potato with peanut butter
  • Snack:Plain greek yogurt with fresh fruit and granola

hoop workout

Of course, these are just guidelines, and certainly should not be taken as medical advice. This brings us to another important point: you should never become too rigid with your diet and exercise plan! It’s vital that you often let yourself have “treats” and days off to keep yourself living a well-balanced, healthy, and mindful lifestyle.

People often forget that overall health includes mental well-being. All too often, dieters embark on their new healthy eating plan and take it “too far, too fast.” This sometimes results in them becoming obsessed and unable to stray from their routine. In the long term, this can lead to eating disorders, depression, and anxiety.This is something to avoid!

If you start to notice yourself struggling with these rigid thoughts or behaviors, it’s best to speak with your primary care physician or a licensed counselor. As a matter of fact, this is good advice during any diet plan! Medical supervision is extremely important when you’re trying to lose weight. Not having a doctor keep an eye on your progress can result in gallstones, liver failure, or even sudden heart attack!

When you start out with your hula hooping exercise routine, it’s best to have a healthy eating plan to go along with it. By following this advice and keeping an eye on your physical and mental well being, you can lose weight AND stay healthy! That’s something we can all get behind!

hula hooping

Okay, so you’ve got your hula hoop, you’ve changed into your workout clothes, and your sneakers are tied on tight. All that’s missing is your motivation. Yikes! How can you get it back? How can you motivate yourself to start hula hooping and working out your body?

There are lots of reasons why it can be hard to get yourself off the couch and moving. Your muscles could be tired, you could be sick of your normal gym environment, or maybe you’re just bored with your workout regime. No matter why you’re having to fight the urge to skip your exercise, hula hooping is a great way to breakup your routine and give yourself a quality workout no matter where you are!

Hula hooping is certainly good for your fitness level. It truly does provide a full-body workout, tones your muscles, and burns an impressive amount of calories. Still, it can be hard to motivate yourself to get spinning. To help you out, we have put together a list of inspirational hula hooping videos that are guaranteed to help you get up and get your sweat on! Keep reading to find out more!

Crystallize by Lindsey Stirling Gabriella Ricci is famous for her impressive hula hoop dances that she posts on YouTube, and after watching this video, it’s easy to see why! She gracefully incorporates her hula hoop into complex dances and highlights her artwork with beautiful instrumental and lyrical music. If you’re an artsy-type person looking for some hula hooping motivation, definitely check out Gabriella Ricci’s videos!

Fanatica Fiel by Papi Wilco If you’re looking for something a little more upbeat, this is the video for you! Simple steps are accented with a fun, loud “reggaeton” song. This is definitely not a dance for the faint of heart, but if you’re up for the challenge, we’re sure you’ll love garnering some inspiration from this impressive dancer!

hula hooping

All Hail Queen Bey Everyone loves a little Beyonce! And, if you’re looking to channel your inner Queen Bey, this hula hooping dance will get you motivated and inspired! We can’t guarantee that you’ll look quite as fantastic as Beyonce after sweating it out to her songs, but it may give you a good start!

Happy by Pharrell Williams This video will definitely get your feeling HAPPY! After watching this talented dancer hoop for over twenty four hours, and listening to Pharrell William’s positive, sunny song, you’ll definitely be jumping up to get in your hoop. Who knows- you may even “clap along because happiness is for you!”

There’s no way to deny that it can be hard to find the motivation to workout. After all, who wants to get sweaty, even if it will make you more fit in the long term? It’s just difficult sometimes, but thankfully, you can find inspiration through these videos and help get yourself off the couch and into a great hula hooping routine. Happy spinning!

history of hula hoops

The hula hoop--a symbol of youthful exuberance and 1950s innocence--has evolved into a dance trend and a popular fitness tool. What are the origins of this simple plastic hoop that has run the gamut from child’s plaything to aerial dance accessory?

Historical Origins

The exact date and origin of the hula hoop is unknown, but a tradition of playing and exercising with hoops dates back to both Ancient Greece and Egypt. In ancient times, hoops were constructed from dried grapevines or other stiff grasses/plants, such as willow or rattan. Egyptian children played with hoops by rolling them with a stick or whirling them around their waists similar to modern hula hooping. Hoops seem to have been used as well by the Ancient Greeks. There is a vase in the Louvre from 500 BC depicting Ganymede rolling a hoop, and it is possible a version of hula hooping or hoop races were even a part of the Ancient Olympic Games.

Native American Ties

Hoops in dance performance hold strong ties to the Native American community as a form of storytelling that dates back to the 1400s. Hoops symbolize the never-ending circle of life to Native Americans, as they have no beginning or end. Native American hoop dancers use anywhere from one to thirty hoops as props in a dance to represent animals, symbols, and other storytelling components. These dance hoops are typically made of reeds or other natural materials and are smaller than the typical hula hoop.

Dancers use rapid motion and the off-body use of hoops to represent symbols and animals while they construct stories using only their body and these props. Tony White Cloud ushered in modern Native American hoop dance in the 1930s to depict stories of change and transition in the Native American community. Today, the tradition continues in communities across the country, and there is an annual Native American Hoop Dance competition in Phoenix, Arizona.

history of hula hoops

The Invention of the Modern Hula Hoop

The modern hula hoop first rose to popularity in the late 1950s when it was marketed by the toy company Wham-O. Legend has it that the toy derived its name from British soldiers who had visited the Hawaiian Islands and thought the motion with the hoop looked similar to hula dancing.

Wham-O first got the idea from Australia where children played with hula hoops made of bamboo. The Australian company TolToys began marketing plastic hoops in Australia to meet the high demand for the toy, and it migrated to America where it took off as a toy and fitness phenomenon. To promote the hoop, Wham-O gave out free hoops, demonstrating their use at schools and playgrounds across California. In 1958, the first year of the hoop’s release in America, they sold over 100 million hoops. The original hoop sold for $1.58. And so, the hula hooping craze was born…

The hoop continued to evolve from its polyethylene origins to include beads inside the hoop, which produced noise when used. Hooping became so popular that a National Hula Hooping contest began in 1968 and ran until 1981. Judges evaluated contestants based on their ability to execute a variety of moves, including the Stork, Alley Oop, and Hula Hop.

Hula Hooping Today

Today, hula hooping remains a popular child’s activity, but has grown to be an exercise trend with the rise of circus fitness and activities like aerial hooping.

Since the 1960s, hula hooping, contortionist hoop acts, and aerial hooping have been a part of circuses across the world, rising to greater prominence with Cirque du Soleil in the twenty-first century.

Hula hooping has also become a popular activity at some concerts and the annual Burning Man festival, with artists and organizers passing out hoops to audience members. This has led to a subculture of hoop dancers or “hoopers”. They plan gatherings, known as Hoop Jams, where they meet and hula hoop to music in community spaces. Over the years, hoops have shifted to include glow-in-the-dark and light-up LED options, and many hoopers using glitter, electrical tape, and more to design custom hoops.

Today, many gyms have integrated hoops or hula hoop classes into their fitness options. This has led to a rise in collapsible hula hoops making them easier for transport.

From humble reedy beginnings to an iconic toy of the 1950s to a fitness trend, hula hooping has transcended time to remain one of life’s simple pleasures.

dance hoops

Aerial is an acrobatic form of modern dance performed on hanging apparatus, ranging from silks to hoops, that is taking the world by storm. Taking dance to the next level by moving it off the stage and into the sky, aerial defies gravity to create jaw-dropping performances of stunning beauty.

One of the most popular tools used in aerial is a hoop -- in aerial hooping, also known as lyra or cerceau, a dancer swings, hangs, and contorts herself around a hoop hanging from the ceiling to deliver an unforgettable show. The performer swings, spins, and poses around the ring, often hanging by a single leg or arm. Throughout the performance, the hoop can be static, spinning, or swinging (or any combo of all three).

Hoop, There It Is…

Hoops (and aerial) have a long history as accessories in performance and recreation, evolving from other acrobatic performance acts the high wire and the trapeze.

Hoops were first recorded in the 1700s as recreational objects for children at play, but took on a more artistic purpose in the nineteenth century. According to Vertical Wise, the earliest recorded use of the hoop was in an 1893 advertisement in the New York Clipper for a performer named “Caedo” who used the apparatus in his feats of acrobatic strength and skill. Much of aerial hooping technique is derived from gymnastics, which provides the grounding for other aerial feats, including trapeze.

Though hoops were a feature in the circus from 1893 on, hoops have seen an enormous rise in the performance sphere, as well as playing a role in the rise of what is known as “circus fitness.” The aerial hoop first entered more mainstream performance with Cirque du Soleil’s 2002 show Varekai and has become an integral part of their new shows. Indeed, aerial performance as a whole, including hooping and aerial silks, owes a great debt to Cirque du Soleil for introducing the acrobatic techniques to the mainstream as a signature part of their shows.

Pop artist Pink has also brought aerial techniques to the forefront, with her aerial performances at her live concerts and on the Grammy’s in 2010 and 2014. The singer regularly includes aerial training in her fitness routine, working with LA-based trainer Dreya Weber, and her use of the gravity-defying performance art has led to an explosion of circus fitness and aerial classes across the country.

Hoops have also gained traction with the rise of modern burlesque. Burlesque provides many of the modes of expression and techniques for those who choose to train on hoop as entertainers and performers. Many, however, use the beauty of aerial hooping for their own satisfaction. In recent years, pole dancing, acrobatics, and the aerial arts have boomed as popular exercise options, with the rise of “circus fitness.” Many choose to learn the storied art of aerial hooping to increase their own core and upper body strength, as hooping not only requires incredible core strength, but flexibility and strength in the shoulders, arms, and back muscles. Hooping is a beauty to behold not only for the death-defying moves of contortion in the air, but also for the toned bodies of the performers.

dance hoops

They Only Make it Look Easy

When performed by a truly gifted artist, aerial and dance hooping looks graceful, elegant, and perhaps, even easy. A hoopist can appear nearly weightless and impossibly flexible during his or her routine. But to the unsuspecting eye, the hoop presents many challenges to a performer.

Often, before ever taking to the hoop, performers must undergo a strict conditioning and strength regimen to ensure their flexibility and upper body strength are up to the task of hooping. Training often includes pilates, dance warm-ups, and pull-ups on the hoop itself. Instructors may alternate the hoop between a static and swinging position to challenge performers and build core strength.

To train for her aerial stunts, Pink adheres to a regimen of pull-ups and anti-gravity yoga as recommended by her trainer Dreya Weber. Anti-gravity yoga is the practice of suspending yourself from a silk hammock and taking yoga poses -- it doesn’t require the same strength as aerial silks, but promotes muscle use that builds the core and upper body strength required for hoop. Weber also recommends that aerialists give P90X a try to sculpt their body into the muscle machine required to make hooping appear effortlessly graceful to onlookers.

One of the most deceptively challenging aspects of aerial hooping is partner hooping, where two artists perform on a hoop together in a double act. Audience members may assume that partner hooping makes aerial tricks easier, as you rely on your partner for support and strength (in much the same way trapeze artists do). However, partner hooping is actually significantly more challenging, with performers required to not only work against the weight and momentum of the hoop, but their partner’s as well. Partner hooping requires intense strength and work ethic, as partners must rehearse tirelessly to master synchronicity and maintain balance.

dance hoops


Aerial hooping is one of the most beautiful, astonishing art forms around, and whether you’re a casual observer, novice, or devotee, there’s abundant inspiration to be found, especially via social media and Instagram.

Pole Dance Nation runs an Instagram an Aerial Nation account that regularly shares posts from aerial artists around the world. What’s more --they sponsor weekly contests so you can show off your hoop moves and earn a chance to win merchandise and more. The account is also big on inspiration and providing artists with ideas for poses and mantras to boost their confidence.

Beastly Built also runs an Instagram account where they regularly post incredible videos of tricks from aerial hoopists around the world. They re-post the best and most inspiring moves from around the world, and the artists often break down the technique so inspiring aerialists can try them for themselves. While much of their coverage features traditional hoops, they also take care to showcase more unique performances on custom hoops/props, such as oversized chandeliers and more.

Finally, there are also an abundance of individual aerial artists you can follow on social media for your daily dose of inspiration. That_Circus_Freak from Australia is a self-taught circus artist, who has earned over 25,000 Instagram followers with her mind-blowing moves that make her look like a superhero on a hoop.

From Cirque du Soleil to social media, the world of aerial and dance hoops is a beautiful, unique, rising art form with much to offer. Next time you pick up a hoop, you can appreciate the art that goes into incorporating hoops into performance.

We all know that hula hooping is a safe, effective, and FUN way to get in shape. But, what do you do when you have to go out of town for a few days, whether it’s for work or pleasure? Hula hoops are definitely a bit awkward and cumbersome to carry around, especially if you have to get on a plane! So, should you invest in a collapsible hoop? What are the pros and cons of these handy travel tools? Do they still provide an effective workout? Keep reading to learn the answers to all these questions AND MORE!

Easy to Store

The idea behind collapsible hula hoops is that they allow you to take the tools you need to go hula hooping with you anywhere. When fully assembled, the hoops look and function just like a traditional hoop, but they easily break apart so that they can be stored in small spaces. Special straps are used to hold the pieces together and transport the bundle easily, and, with an instructional DVD and some practice, you’re ready to hoop whenever, wherever!

Cost Effective

Travel hoops cost about the same amount of money as traditional hoops do, but they can double up as your at-home hoop and your on-the-road hoop! In the long-run, this may save you some money. Remember: spending a little bit of money on a quality hula hoop right now will result in long term benefits for your cardiovascular and muscular health!

collapsible hoops

Great Workout

Because a collapsible hoop is just the same as a traditional hoop, only in a more portable form, scientists know that the two forms of exercise give you the exact same type of workout. Just thirty minutes of hooping a day will tone your hips, buttocks, arms, and core, while also burning more than 300 calories. So, if you decide to go the travel hoop route, there’s no reason to fret about the health benefits!


Travel hoops are just as durable as normal hoops. They’re still made from a high-quality grade of plastic, and are strong and supple. Plus, engineers have designed them with enough attention to detail to be sure that they can withstand the demands of a busy travel schedule.


Of course, it’s important to remember that travel hoops definitely have some drawbacks. Most notable is the potential to lose individual segments of the hula hoops. Fortunately, by using your strap system as directed, you can lower this risk by quite a lot. And, if you do happen to lose a piece anyway, you can also buy a handy replacement piece. Some people like to purchase an extra segment to carry along with their collapsible hoop just in case they ever find themselves in a pinch.

Overall, travel hula hoops are a great alternative to the traditional, single-piece hoop. They are portable, cost-effective, provide a fantastic workout, and, with a bit of careful upkeep, are fairly easy to keep track of! If you’re someone who is on the go a lot, investing in a collapsible hoop could be a great move for you!

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