Hooping For Weight Loss? Part 2 Of Your Top Questions Answered

Heyyyy guys!  Welcome back to part 2 of your hooping for weight loss questions answered.  If you missed part 1, you can check out the blog here.  In part one we looked at whether hooping is an effective weight loss tool, why you can hoop consistently and still not lose weight, what’s going on with sugar cravings and whether on body or off body hooping is more effective for weight loss.  In Part 2, we’re going to take a look at:

  • How long should each hooping session be?
  • What’s going on with the upper and lower parts of belly fat and the flabby part of your arm
  • “I have a gorgeous Hoop from y’all…however, I cannot work it! When I was much younger (and thinner), was able to keep a hoop going forEVER. Sooo, really just one question: How do I get the darned thing to stay on/going?!”
  • How to stay motivated to keep hooping (and well, the motivation to do just about anything – one super simple 5 second hack)

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Hooping For Weight Loss? Part 1 Of Your Top Questions Answered

Ever wonder why OTHER people are getting results from hooping?  You’ve got a hoop.  You’ve tried waist hooping.  Maybe you’re even consistent but you’re not seeing the results you had hoped for.   We had a feeling you weren’t alone and so we asked for your top questions about using your hoop as a tool for weight loss – and you guys knocked it out of the park.  You had so many amazing questions, we are answering them in a two part series.  So let’s dive in and start unraveling this.  In part one we’re going to cover:

  • Does hooping even work for weight loss?
  • Why you can hoop consistently and still not lose weight
  • Why you crave sugar – Plus One Recommendation You Should Probably Stop Doing if Fat Loss Is Your Goal
  • Is on body or off body hooping better for weight loss

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Buns and Guns Hoop Circuit

Fire up your glutes and sculpt sexy shoulders using our buns and guns hoop circuit.

The majority of us that start on a hoop fitness quest waist hoop to lose abdominal fat and increase mood and have fun.  But if you’re looking to make some serious gains with your fitness and weight loss, you may just need to step out of your circle from time to time and boost your results with strength training.  Even a couple of sessions  a week can have HUGE impact on your weight loss and fitness goals by:

  • Burning belly fat.  Twice weekly strength training sessions with overweight women ages 25 to 44 (The American Journal of Clinical Nutrition) compared with a group that did only aerobic activity showed more body fat total with the strength training group, AND less abdominal fat.
  • Firing up your posterior chain.  If you are on your computer, driving, watching tv or texting, you’re not only sitting on your rear, but you’re inactivating that whole posterior chain.  This series is designed to fire that back up to help prevent back injuries and muscle imbalances.
  • Lower blood pressure.  Even an hour of strength training a week can help reduce blood pressure and drop stroke risk by 25 percent.
  • Build strength without the bulk.  These exercises are challenging enough just using your body weight.  You’ll gain strength without a bulk look.
  • Improve insulin sensitivity.  If you’re struggling with weight loss, you likely are some degree of insulin resistant.  Adding strength training into your program helps your body use glucose, or blood sugar.

We’ve got two versions for you – one with your fitness hoop and one using hoop minis (our secret weapon for sculpting shoulders and arms).

Demo videos are posted at the end of the workout cards.
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Why you can’t hoop

Why you can’t Hoop… and what you can do about it!

Perhaps you have fond memories of hula hooping as a child. It was a sunny day at the park and you had that perfect colorful circle whizzing around your torso. It was FUN, wasn’t it? You had the approval of your friends and parents because ‘hula hoops are for kids.’

Since then have you picked up one of those perfect colorful circles to find that you “can’t hoop” anymore? That the distant memory of accomplishment and fun has been replaced by a hoop that doesn’t do much more than get catapulted by gravity to the ground before you even had a chance?

If you are no longer a kid and you are feeling discouraged by hula hoops then know that you aren’t the only one. Let me also tell you that for every ounce of disappointment you have felt towards that ‘not so perfect’ colorful circle there is an equal ounce of joy and happiness to be had. Read on, and lets change that ‘I can’t hula hoop’ to ‘Yes!!! I can hula hoop!’


These hoops are great for kids, but way to small for on body hooping for adults!


One of the most basic qualities of a new hoop is the size. The size of your hoop makes ALL the difference. Eventually you will know your favorite hoop size down to the inch! Hoop size also helps make certain tricks more accessible. Most adults try hooping again for the first time since childhood with a small ‘kids size’ hoop that comes from a major department store. These hoops are no longer suitable for you! Depending on your size a 36-40” in diameter fitness hoop could be a great place to start. A size changing hoop is always a good option so you can discover over time what is best. Most kid hoops are around 24” in diameter! The size of your waist dictates what size hoop you will need. Bigger hoops are better for bigger waists! The bigger the hoop is the slower you will have to move to keep it up. We have a hoop sizing guide that can help you with the question of “what size hoop do I need?” and you can always write us at support@canyonhoops.com with more questions.


Weight is almost as important as size! A heavier hoop will move more slowly and give you time to react and keep the hoop up. The lighter the hoop, the faster you will have to move. However, just because a hoop is heavy doesn’t mean it is better. You will see lots of weighted fitness hoops on the market. It is important to get a hoop that is not too heavy! For a healthy body a 2.5-3 pound hoop could be fine but 3 pounds can be too heavy depending on your size and the health of your spine. Caution!! Anything above 3 pounds can be damaging to the spine. If you have a sensitive spine or have previously injured your spine a heavy hoop may not be for you!


How are you moving to keep the hoop up? The most common ways to keep a hula hoop up are to move side to side or forward and back with your hips. When you practice with your new hoop that is the right size and weight this will help inform which style of hooping you prefer more! Even though your hoop is a circle, circling the hips will NOT help you keep the hoop up easily. For example, when you press your hips to the right the next easy point of contact will be to your left. Focus on keeping the hoop up by meeting it where it is going to make contact with your body! You also want to make sure that when you first start your hoop spinning with your hands that the hoop is level to the ground!


See how this hoop is perfectly horizontal?


There are many different types of hoop tubing and this makes a big difference in how easy it is to keep your new hula hoop up. Bare polypro will be too light as a beginner hoop anyways, but the texture of the hoop is also very slippery. Slippery hoops will slide downwards a lot faster than grippy hoops like taped fitness hoops. What makes these hoops grip onto clothing and skin better is gaffer tape. Gaffer tape has the texture of fabric and often make up half of the tape on a fitness hoop. There are some tapes like vinyl and specialty tapes that are slick and won’t help you keep the hoop up. The type of tape on your hoop can make all the difference!! Likewise, the type of clothing that your are wearing can also make a big difference in how the hoop slides, or doesn’t, on your body.


The tape that looks like fabric there? That’s our friendly gaffer tape that will help you keep your hoop up!


This polypro hoop is beautiful, but it is a bit slippery and not the best choice for beginners!

But I am afraid of what others will think…

If you find that you love hooping but still have it in your mind that ‘hooping is for kids’ let me dispel this thought for you now. Hula hooping has been growing in popularity each and every year with adults and kids alike. Hula hooping is fun, can help you lose weight, and can be done at any age!

If you are on instagram or facebook you will find many videos of adults hooping. If you feel like you are the only hooper in town try finding fellow hoopers through different groups on Facebook, or look for a local class. If you don’t find anyone then maybe YOU can share the love of hooping by getting a fitness hoop DVD and inviting a friend over to give it a try!

No matter what, hooping will be what you make it. You can hoop because it brings you joy. You can hoop to burn calories. Or you can hoop because it’s a great way to get your friends together at the park on a sunny afternoon…this time with ‘big kid hoops.’ 😉


Hooping is great for kids and adults alike!

Mini Lesson: Focusing on THIS Will Ruin Your Weight Loss Efforts

It’s December.  The season of giving, the season of frantic holiday shopping and commitments, lunches with friends, and yes, the season of endless food appearing at your office.  We could save this mini series on fat loss for the new Year, but we thought we would give you a head start to help you reach your goals.

And yes, this was actually my lunch in a sea of pies, so I really do get it.

I recently had lunch with a very good friend of mine, Paige, who shared that she was up 8 lbs from this time last year and that the doctor had advised her to get the 8 lbs off as soon as possible to avoid some very common health problems that affect many of us and have affected others in her family.  All of this while I bob my head up and down as I too have had obesity, diabetes, heart disease, depression,  and chronic back pain debilitate members of my family. Read more

9 Ways to Freshen an Old Trick

It happens to all of us, from the novice hoop dancer to even the most veteran of performers. You spend so much time mastering a hoop trick or flow sequence, that your brain gets stuck in the movement pattern you’ve practiced.  You can see this in a hoop jam or a performance, where inevitably you fall back on the patterns that your brain and body know, the sequences that are comfortable.  This can lead to stagnation, boredom, or feeling “stuck” in your hoop dance flow.  Today we are going to give you 9 ways to freshen up an old trick and break out of your “hooping habits” that will re-energize your mind and just might help you invent the next amazing hoop trick. Read more

Stop White Knuckling Your Weight Loss

Steal These Strategies

I recently sat down for a goal setting session with a client and one of her goals was to “lose the jiggle”.  Are you in a similar situation?  You order a fitness hoop to help lose your belly fat and want to know where to start?  Today I’m going to give you strategies to help move fat loss along.  And these tips aren’t about the specifics of your exercise program or your nutrition strategy, but rather how you set up your environment so you can stop white knuckling it through the process. Read more

Rock Your Balance!

5 Balance Drills With Your Hula Hoop

Look, we get it.  Balance exercises aren’t “sexy”.  The exercises alone don’t produce rapid, amazing, shocking body transformations, or RIGHT NOW results.  And in a busy, fast paced world we tend to deal with the “right now” problems versus the prevention of the “what might be” problems.  Adding another session of exercises to your routine on when so many of you struggle to fit in your workouts now can seem overwhelming.

Luckily, we have created a series of short yet super effective exercises you can use in three different ways, whether you are focused on weight loss, hoop dance flow, or preventing falls and injury.  It’s like a transformer workout.  (Bear with me, I’ve been spending time with my five year old son and transformers and legos are at the center of my vocabulary these days!)

[ultimate_heading main_heading=”3 Ways to Use This Exercise Series”][/ultimate_heading]
[ultimate_info_table design_style=”design05″ color_scheme=”blue” package_heading=”Your Main Workout” package_sub_heading=”Turn Weight Loss “On“ By Reducing Stress ” icon_type=”custom” heading_font_color=”#ffffff” heading_font_style=”font-weight:bold;”]If you have belly fat or are post menopausal, adding in this sequence can give a boost to your weight loss efforts.  The old mantra of “exercise more and eat less” is ineffective in the weight loss gain.  It creates additional stress on the body.  And if you have belly fat and are post menopausal, stress is a factor holding you back.  We’re not just talking emotional stress but physical stress in the body, created by too much exercise, reducing calories, processed foods, food that cause inflammation, etc.

Adding in this sequence, especially if set to a very soothing, rhythmic type music can challenge muscle activation without increasing hunger, cravings, and mood swings like too much cardio can.

Frequency:  Try this series a couple of times a week.  Complete each exercise 1-2 times, depending on your level of fitness.  Focus on your breathing, moving fluidly through the exercises and relaxing.[/ultimate_info_table]

[ultimate_info_table design_style=”design05″ color_scheme=”blue” package_heading=”For Balance Only” package_sub_heading=”Improve Balance to Help Prevent Falls”]This series addresses the balance triage (cognitive, visual disturbance and poor reaction time) simultaneously.  This will not only save you time, but drastically increase the effectiveness of the exercises when faced with a fall or balance challenge

NOTE:  IT is very important to perform your balance exercises before engaging in your cardio waist hooping or dance sessions.  Engaging in balance exercises AFTER your workout can negatively impact the progress of your balance work.

Frequency:  Try this series a couple of times a week.  Complete each exercise 1-2 times, depending on your level of fitness.  Finish up each session with 5 minutes of waist hooping at the end.[/ultimate_info_table]

[ultimate_info_table design_style=”design05″ color_scheme=”blue” package_heading=”Hoop Dance Flow” package_sub_heading=”Ever Felt Dizzy or Off Balance In Your Flow?”]These are excellent drills to help you “ground” your balance while constantly turning, changing foot position, changing direction, and multitasking if you work with more than one hoop.

You can add this series in the beginning of your flow session as a warm-up, in the middle as a “reset” if you’re having difficulty with tricks, or at the end to slow things down and cool down.

Frequency:  Try this series a couple of times a week.  Complete each exercise 1-2 times.[/ultimate_info_table]

[ultimate_heading main_heading=”Why These Exercises Are Kick Butt”][/ultimate_heading]
  1. The exercises combine cognitive AND balance challenges together. Training balance problems in isolation doesn’t simulate real world conditions – for example, falling in the dark or falling when you are distracted by other thoughts or activities.
  2. The advanced exercise (see #5) at the end of the series won’t allow you to anticipate the disturbance in your balance, making it simulate real world more effectively.  We do well when we KNOW what’s coming, right?  But it is your ability to recover from an unexpected balance disruption that causes the most serious problems.  This can occur from bumping, slipping, tripping,  bending, reaching, and turning.
  3. The exercises combine strength training AND balance challenges.  This is very effective, as muscle weakness is a major contributor to balance problems as we age.  These exercises develop core strength and balance at the same time.
  4. The balance exercises include sensory challenges that stimulate real world conditions – lighting changes, loss of vision, moving your head from side to side.  To simulate lighting changes you can dim your room lights or even wear sunglasses.
[ultimate_heading main_heading=”Balance Exercise Series”][/ultimate_heading]

Each exercise contains modifications based on balance skill level.  Choose which version you are most comfortable with and can safely perform.  Be sure to work in a space that has enough room and wear smooth bottom shoes or go barefoot.

Exercise #1:  One Leg Balance Drill Series

Aim for 10 balance holds on each leg.  Repeat 2-3 times.  You can choose which one leg balance drill best suits your current balance skill level.

Exercise #2:  Body Circle Series

Aim for 10 body circles in each direction.  Repeat 2-3 times.  You can choose to perform these with or without your hoop based on your current balance skill level.

Exercise #3:  Walk the Line

Aim for 10 steps both forward and backward.  Repeat 2-3 times.  You can choose to perform these with or without a lifted leg balance based on your current balance skill level.

Exercise #4:  Object Stepping

Aim for 10 steps over your objects.  Be sure to use soft objects.  Repeat 2-3 times.

Exercise #5:  Obstacle Course

Aim for 10 random steps over your soft objects.  Repeat 2-3 times.  You can increase the challenge by having someone call direction changes for you, as demonstrated in the video and also tossing a ball back and forth as your skill level increases.

About the Author:

Leigh Little, Hula Hoop Expert

Leigh Little is a certified Personal Trainer, Fitness Nutrition Specialist and Precision Nutrition Certified.  She is a regular Canyon Hoops contributor with blog articles and videos and is the creator of Canyon Hoops Hoop Fitness DVD.  To work with Leigh one on one for hoop fitness, dance, or weight loss contact her at leighlittle@real-fitness-solutions.com

Case Study #1: Hoop Size


Judy wrote to us asking for help in possibly ordering a new hoop size or how to best work with her exercise hula hoop she already purchased.  Judy is 75 and had never hooped before purchasing her 42” weighted exercise hoop from Canyon Hoops.  She learned to hoop by watching our Hoop Fitness DVD and was super excited to learn that she could hoop at 75 for the first time!  She mentioned that she experienced soreness above her right hip after hooping and as a result had taken time off from hooping.  She wrote in to ask whether she should get a different hoop size or what she could do differently. Read more

Lessons From The Biggest Loser: How to Get It Right

Lessons Learned from the Biggest Loser

Millions of us abuse our bodies emotionally and physically every day.  The fact is we engage in harsh self talk, radical strategies, or strategies that work for someone else and at the end of the day end up frustrated and feeling hopeless in the war against weight loss.  This is happening all across America.  A recent article from the New York Times shed light on The Biggest Loser Contestants and the problems that resulted following their radical experiences on the show. Read more