A six-week trial of hula hooping using a weighted hoop: effects on skinfold, girths, weight, and torso muscle endurance

J Strength Cond Res. 2015 May;29(5):1279-84. doi: 10.1519/JSC.0000000000000653.


Novel ideas for core endurance training are continually being created. However, studies of their mechanism of action assist in evaluation of their potential as a training tool, for a variety of people and purposes. The specific purpose of this study was to evaluate a weighted hula hooping training program for its efficacy on improving core muscular endurance and influence on measures of body composition. Eighteen women participated in a weighted hula hooping trial lasting 6 weeks, although only 13 returned for posttrial re-assessment. Hip and waist circumferences, 5 torso muscle endurance tests, and 5 skinfold measurements ("sum of 5") were measured before and after the exercise program. Paired samples t-tests were performed to examine pre/post changes. On average, participants experienced a significant decrease in waist and hip circumference -3.4 cm (p < 0.01) and -1.4 cm (p ≤ 0.05), respectively and waist-to-hip ratio from 89.3 cm down to 87.3 cm (t = 3.312, p < 0.01). There were no significant changes in torso muscular endurance after the 6 weeks of hooping; however, the average "sum of 5" skinfold measurements increased by 10.5 cm (p ≤ 0.05). This study of weighted hula hooping suggested that regular hooping was associated with reduced waist and hip girth together with a redistribution of body mass; however, there were no improvements in torso muscular endurance as measured by isometric testing.

Publication types

  • Clinical Trial
  • Research Support, Non-U.S. Gov't

MeSH terms

  • Adult
  • Body Composition
  • Female
  • Hip / anatomy & histology
  • Humans
  • Muscle, Skeletal / physiology*
  • Physical Conditioning, Human / instrumentation*
  • Physical Conditioning, Human / physiology*
  • Physical Endurance / physiology*
  • Skinfold Thickness
  • Torso
  • Waist Circumference*
  • Waist-Hip Ratio