Strengthen Your Core (the Fun Way) With These Weighted Hula Hoops
Add some nostalgia to your exercise routine.
Reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
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After an abdominal surgery nearly three years ago, my core strength was wrecked and in desperate need of attention. Since I graduated beyond physical-therapy-approved movements, I was looking for something more fun. In comes weighted hula hoops — an adult version of the child's toy to give you a great cardio workout at home.
"Weighted hula hoops can be a low-impact way to stay active and have a fun time while doing it," says Stefani Sassos, a certified personal trainer and the director of the Good Housekeeping Institute Fitness Lab.
Weighted hula hoops engage core muscles and glutes, get your heart pumping and do not put stress on your knees like running can. To find the best weighted hula hoops, I tested highly rated picks, evaluated popular hoops online and considered top-performing brands from previously tested fitness gear in our Labs. Before you buy one of the infinity hoops trending on TikTok, consider these high-quality hula hoops that'll keep your body moving, your mind focused and your heart in a state of childlike joy.
Pros
- Soft padding
- Easy to assemble
- Balanced weight
- Travel- and storage-friendly
- Adjustable weight and size
Cons
- Can be a bit difficult to dissassemble
- May not be weighted enough for some
THE DESIGN: Featuring eight connectable plastic sections wrapped in foam, all eight or only seven pieces can be used to customize the size and weight of the hula hoop.
WHO IT'S BEST FOR: Newbies to exercising or those at an intermediate level will enjoy this all-around great weighted hula hoop.
WHY WE LOVE IT: Weighted hula hoops sounded intimidating (and painful) to me, but this one was incredibly comfortable and easy to use. After a minute of using this hula hoop, I started to feel the burn in my core and sides, but didn't feel any pain on my ribs or stomach from the hoop, thanks to the cushioned foam.
This hula hoop is incredibly smooth when all the pieces are connected, allowing it to roll smoothly around your waist without interruption and preventing bumps that can cause imbalance. It's only 2.75 pounds when using all eight pieces, making it a great workout for those new to exercising or looking to strengthen their core. However, advanced-level exercisers may find it too easy. I had no issues assembling it, although I did need help with disconnecting some pieces the first few times I used it.
| Weight | 2.5 or 2.75 lbs |
| Diameter | 34.5 in. or 39 in. |
| Materials | Foam and plastic |
Gaiam Weighted Fitness Hoop
Pros
- Won't fall down your waist
- Tons of pieces to adjust size to fit your waist
- Does not cause any pain or discomfort
- Significantly engaged core in testing
Cons
- A bit noisy
- Has a learning curve, according to testing
THE DESIGN: Designed to fit snugly around your waist, 30 individual pieces are linked together to adjust the size, and a one-pound weighted ball perfectly rotates around the track of the hoop.
WHO IT'S BEST FOR: Those who are not adept at using a traditional hula hoop will appreciate that hoop hugs the waist and doesn't fall. Otherwise, this hoop is great for all fitness levels.
WHY WE LOVE IT: For less than $25, this weighted hoop is easy to assemble and disassemble. There was a bit of a learning curve in testing, and it took me a few tries to get the weighted ball to swing around the hoop. But once I got the swing of things (get it?), I was able to rotate the weighted hoop while engaging my core. Compared to the traditionally shaped hula hoops, I found myself engaging my core even more. This surprised me, considering I did not have to worry about the hoop falling, but it felt as if I needed to use more strength to keep the ball rotating. However, I felt that I could use the traditionally-shaped hula hoops for longer, but to each their own.
While none of the hula hoops I tested caused me any bruising, I limited the amount of time I used them because the weighted hoop slightly hurt my ribs and waist after some time. I loved how this hoop caused nearly zero pain to my ribs or stomach because it stays snug against the waist, while the swinging ball adds weight for a core workout. Keep in mind that this hoop is a little noisy, but if you raise the volume of your music or TV show, you'll be A-OK.
| Weight | 1 lbs |
| Diameter | Up to 55 in. |
| Materials | Plastic and metal |
Pros
- 4-pound weight offers a harder challenge
- Pieces disconnect for easy storage
- Padded foam is comfortable
Cons
- Not the most durable
THE DESIGN: Similar to our best overall pick, this hula hoop features eight padded pieces, available in weights of 2, 3 or 4 pounds.
WHO IT'S BEST FOR: Athletes and those at an intermediate or more advanced fitness level may find more of a challenge with this four-pound hula hoop option.
WHY WE LOVE IT: This 4-pound hula hoop offers a strenuous workout that can get even the fittest people to break a sweat. With thousands of five-star reviews on Amazon, users rave about how easy it is to assemble and how fun it is to use this hula hoop. The 4-pound weight makes the motion of hula hooping more challenging, so it's ideal for those with a solid foundation in core and glute strength. "I'm young and not really in bad shape, but I have back problems and it is hard for me to keep moving when walking hurts," said one online reviewer. "I keep this in the living room, and I will 'hoop' while I watch some TV, which helps me from sitting too much and burns a few calories."
Some reviewers reported feeling a bit sore after thirty minutes of hooping. If the four-pound weight feels too painful, try working your way up with a 2- or 3-pound hula hoop first. Other hoops in this roundup offer the option to increase or decrease the weight of the hoop with an extra piece, but this one is not customizable (though it's sold in different weights separately). However, some reviewers noted that this hoop wasn't the most durable, with reports of the foam tearing easily.
| Weight | 2, 3 or 4 lbs |
| Diameter | 36 in. |
| Materials | Plastic and foam |
Pros
- Expands up to 65 inches if needed
- Heavy weight (3.44 lbs)
- Not as noisy as other infinity hoops
- Easy to use
Cons
- Links can be stiff the first few times of use
THE DESIGN: This infinity hoop features 34 links that expand up to 65 inches, making it one of the largest options available. It also weighs 3.44 pounds.
WHO IT'S BEST FOR: Those who want a heavy infinity hoop with a customizable fit.
WHY WE LOVE IT: This is another great infinity hoop that offers a bit more weight than our best value pick, the Gaiam Weighted Fitness Hoop. We love the infinity hoop design because it eliminates the worry of the hoop falling. People feel their core muscles engage more, and it won't bruise or hurt your ribs and side as much.
Many online reviewers raved about how they prefer this infinity hoop to others they have tried in the past. "I had a different brand of hoop before buying this one and I couldn't get the weighted ball to spin more than a few times before it would stop and then two of the links broke within just a few days of using it but I have had this hoop for a bit now and have had zero issues and have been able to keep the weight spinning since the first time I put the hoop on," one person wrote. Other reviewers noted that this hoop was less noisy than other similar designs.
This hoop also has more links than most other infinity-style hoops to expand to a larger waist size if needed. However, one reviewer noted, "The links can be stiff to take apart, but they get easier with use."
| Weight | 3.44 lbs |
| Diameter | Up to 65 in. |
| Materials | Plastic |
Pros
- Large diameter makes it easier to hula hoop
- Wavy design stimulates the core, per the brand
- Pieces disconnect for easy storage
Cons
- A bit difficult to assemble, per online reviewers
THE DESIGN: With a diameter of 41 inches, this large hula hoop has eight connectable pieces covered in bumpy, wavy foam.
WHO IT'S BEST FOR: The large diameter of this hula hoop makes it a great choice for beginners.
WHY WE LOVE IT: While this hula hoop is on the heavier side (3.3 pounds), its design makes it excellent for beginners because a larger diameter and heavier weight slow down the hoop, allowing you to follow the rhythm more easily. This hoop also features a unique, wavy design that not only grips your waist to prevent it from sliding down, but the brand also states it can help further stimulate your core muscles. However, online reviewers noted that the ridges initially caused discomfort when using the hoop. Still, they eventually became accustomed to it — and I personally prefer the feel of a smooth hoop (to each their own!).
We love that this hoop offers a beginner-friendly design with a heavier weight, allowing you to get used to keeping the hula hoop moving around your waist while challenging yourself and your core. Some online reviewers reported difficulty setting up the hoop at first, but most praised the quality and noted improvements in their strength after using the hoop regularly. "After consistent daily use for a couple of weeks, I am seeing [a] difference. I had soreness and even a little bruising at first, but I'm happy with the results after powering through the initial use," one online reviewer wrote. Others appreciated the durability of this hoop compared to less expensive options.
| Weight | 3.3 lbs |
| Diameter | 41 in. |
| Materials | Foam, plastic and rubber |
How we chose the best weighted hula hoops
I teamed up with Stefani Sassos, Fitness Lab director and NASM-certified personal trainer at the Good Housekeeping Institute, to put weighted hula hoops to the test. When evaluating each hula hoop, I considered whether the hula hoop caused any pain or bruising, evaluated whether my core felt engaged and assessed how easy it was to keep the hoop rotating around my waist.
I also considered how easy they were to assemble and disassemble, noting which links were tougher to connect and disconnect.
To find more hula hoops beyond testing, I sifted through thousands of online reviews, Reddit threads and TikTok posts to see which brands and hoops real people used and loved.
How to choose a weighted hula hoop
The best weighted hula hoop for you will ultimately come down to personal preference and budget, but there are a few key factors to consider when shopping:
✔️ Weight: A lighter weight will be better for those at a beginner fitness level or newbies to hula hooping, while a heavier weight is better for those ready for an even harder challenge.
✔️ Type: There are generally two types of weighted hula hoops:
- Traditional: This is the type of hula hoop that comes to mind when you think of the hoops you used as a kid (a large circle that spins around your waist). You use your waist and momentum to keep the hoop rotating and the weight is added into the rods of the hoop. There are typically seven to eight long pieces that are connected to form a large hoop.
- Infinity hoop: This is a great pick for those who struggle to prevent a hula hoop from falling down their waist (which can be painful if a weighted hoop hits your toe!). Instead, infinity hoops fit snugly around your waist and you use your momentum to swing a weighted ball attached to a string and trolley system rolls around the track of the link. Some people felt their core muscles engaging more with this type of hoop.
✔️ Diameter: A larger diameter in a traditional hula hoop makes it easier to use. When choosing an infinity hoop, ensure the links can expand to accommodate your waist size. For example, the links in the Swiss Activa+ Smart Hula Hoop are about 1.91 inches each. If you have a 30-inch waist, you will likely need to connect 15 links for a tighter fit or 16 links for a slightly looser fit since infinity hoops are designed to fit closely to your waist.
✔️ Padding: Most traditional weighted hula hoops include foam padding around the hoop to make it more comfortable. Look for thicker foam padding or consider a waist belt to ease the impact of the hoop swinging around your waist.
What are the benefits of weighted hula hoops?
Full body engagement: "The motion requires full body engagement, with an emphasis on core and glute activation," Sassos says.
Cardio at home: "Not only is hula hooping great for engaging muscles and good posture, but it is a solid form of moderate-intensity cardio," Sassos shares. "Most weighted hula hoops are relatively inexpensive and fairly portable, so you can use them at home or even outdoors and in group classes."
Makes exercise fun: "I always like adding an element of fun to exercise, since it makes things interesting and can improve consistency with your fitness," Sassos says.
Are weighted hula hoops safe to use?
Weighted hula hoops aren't for everyone. Sassos recommends avoiding weighted hula hoops if you have any pre-existing back injuries or hernias, are pregnant or recovering from a recent abdominal surgery (like a C-section). I personally had an abdominal surgery a few years ago, and I didn't notice any pain or symptoms from a weighted hula hoop. However, I most certainly would not have used a weighted hula hoop within the first year of recovery.
If you have other pre-existing health conditions that make you nervous about using a weighted hula hoop, you can always check with your doctor to ensure it is safe for you. And remember: if you're new to exercise, start slow and light. "Like any form of exercise, newbies to weighted hula hooping should start with a light weight and shorter durations, then build their way up to heavier hoops and longer periods," Sassos says.
Why trust Good Housekeeping?
Isabella Cavallo is the assistant commerce editor at the Good Housekeeping Institute. Cavallo has years of experience testing, evaluating and reviewing health and fitness products.
To write this story, Cavallo consulted Stefani Sassos, M.S., R.D.N., NASM-CPT, who is the Nutrition and Fitness Lab director at the GH Institute. Sassos used her knowledge as a certified personal trainer to share benefits of hula hooping, safety precautions and what to look for in top-notch hula hoops.
Isabella (she/her) covers commerce and product-related content in the home, lifestyle, fitness, technology and beauty. She graduated from Binghamton University in 2022 with a bachelor’s degree in English: Literature & Rhetoric. Before joining GH, she was an editorial assistant at Prevention, where she covered health topics and celebrity news.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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