Blast Your Middle Age Spread in 30 Days by Hula Hooping!

Hula Hooping

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Hula hooping is something I’ve not done since I was a child and even then I wasn’t very good, so when my personal trainer Donna mentioned I should try hula hooping to help my ever increasing waist line, I wasn’t convinced. However there is nothing more motivating than trying to do up a pair of jeans, only to have a wedge of fat hanging over the top, to spur you into action!

Why Hula Hoop?

A recent study found that hula hooping can burn around 210 calories in 30 mins. This depends obviously on how hard you work, but you can burn anything from 7 calories a minute. Hula hooping workouts not only improve cardiovascular health, muscle tone, flexibility and balance, it is also a really enjoyable workout. I find it very relaxing, as it has a meditative effect, maybe down to the hoop’s rhythm.

It also ;

  • Increases core muscle strength
  • Tones abdominal muscles
  • Trims your waistline

“The secret is practise” says Donna, “and the great thing is you can do it at home when no one is looking. Build up, at first you may only be able to do a few spins but it doesn’t take long to get the hang of it”

Donna recommended I buy a weighted hula hoop, as the larger and heavier the hoop, the easier it is to control and the more I would tone up.

My Hula Hooping Journey

When my hoop arrived I was quite worried at the size of it and the heaviness, not quite the ones I remembered as a child. When I first tried it out, I found it so difficult to keep up, and also because it kept banging my side I became a bit bruised.

However the most amazing thing I noticed was how quickly I saw a difference! I only did it for a few days for around 5 – 10 minutes a day when, my waist started to tighten up. I could really feel my core becoming engaged, and my love handles starting to shrink!

With this new discovery, I began to really get into it. At first I could only hula hoop for a few seconds without it falling off, but I soon got up to around 5 minutes without stopping. The great thing is you can be doing it whilst watching TV, or on the phone. However after I sent a vase flying, (these hoops are big,) I decided to stick to practising in my garden. One of the things I love most about hula hooping is you don’t need to warm up or cool down; so it’s really easy to fit into your schedule. I never do it longer than 15 minutes and I can see a huge difference already.

Where to Buy a Hoop?

  • Amazon 
  • Ebay 
  • Some Sports Shops sell them instore 

How to Choose Your Hoop

There are two types of hoops you can choose from;

  • Weighed hoops; these are best used for resistance training and development of core muscle strength
  • Non Weighted hoop; These hoops tend to be smaller in diameter and obviously lighter than weighted hoops. They have a smaller circumference, so more skill is needed to keep them up and moving.

My hoop is 41 cm in diameter but I’m quite tall at 5ft 8, so if you’re smaller you might want to try a slightly smaller hoop. A good way to measure is to stand your hoop vertically in front of you and it should reach between your waist and chest. I bought the 1.5 kg which did bruise me at first, so if you’re worried about that being too heavy, perhaps try the 1.2kg one. I find the non weighted one doesn’t do a great deal in terms of toning up your core; these might be better if you were doing a longer workout or a hula hooping class. If you want the benefits of a 10 minute work out, I think you will need a weighted hoop.

How To Hula Hoop

  • Stand with your feet hip width apart and hold the Hoop around your waist with one hand on each side, pressing the hoop into your back. 
  • Spin the hoop around in one direction, enagage your core and gently rock your body back and forward. The key is to make the movement small (I tried too hard at first, and then the hoop keeps falling off.)
  • Keep your knees bent and if the hoop starts to fall, bend a bit deeper to try and keep it up.
  • Make sure to hula hoop in both directions. One side will feel completely alien at first but keep going as it’s important to work both ways equally. 


I’ve been hula hooping now for around 4 months, and I think I have really have blasted my middle age spread. I feel I’ve had great results for minimum effort! No sweating buckets, or doing impossible explosive exercises like burps; just a very relaxing rocking movement. For me this exercise is for all of us who are time poor and want fast results. I lost 2 inches around my waist, and my core feels much stronger and trimmer, even my posture looks better from the side. I would really recommend this exercise for anyone wanting to tone up their core and lose their love handles!

Have you noticed you have put on more weight on as you’ve got older especially around the middle ?

Let me know in the comments below!

If you would like to contact Donna and find out more about her training methods, you can contact her here.

If you enjoyed this post you might also like this one; Get Organised for Exercise.


Natalie x





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Welcome to Does It Work, my blog dedicated to sharing my quest to live a healthier, less toxic and more natural way of life. If you want to look good and feel great, are eager to avoid chemical-overload in your life - and find effective alternatives to every day products, you've come to the right place! I'm passionate about finding organic and natural alternatives to mainstream products. Why? Because I really believe they are better for us - and for our environment. We use so many chemical-laden products in our homes, and on our skin and hair, that it's vital to be mindful of what we’re using, not just for our own health, but for our children, pets and the planet. My passion for natural, safer alternatives has also been fuelled by the fact that my mum died of cancer when she was very young, something that could well be attributed to the prevalence of potentially harmful ingredients commonly used in hair products and skincare, food additives and chemicals found in the environment. I've always shared my recommendations and experiences of products, treatments and therapies that I've tried and tested with my clients (I'm a professional hairdresser), and through my blog, I can reach a new and wider audience. As well as my expertise in hair, I have considerable knowledge and experience of alternative therapies and techniques, including Reiki, meditation, Feng Shui, EFT, NLP and martial arts. I’ve been actively researching, and testing as many products that I can over the last 10 years. From skincare and make-up, to food and even homeware, I’ve been incorporating the best of what I find into my daily life - and I’ve never felt better. And now I'm sharing it with you, so you can read about things that I've road-tested – and take your pick of the products that I've tried. I'm glad to have you on board and look forward to hearing about your experiences too. Enjoy! Natalie X

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