Hula Hoop Sizes and Guidelines

Thanks to TikTok, hula hoops have come back from the grave and become popular toys. However, hula hoops can be used for a lot more than just having fun. If you’re on a journey to shed poundage, a weighted hula hoop might be the right thing for you. The only question is what hula hoop size you should get.

A hula hoop will typically fall into 1 of 4 size categories—small (36 inches), regular (38 inches), large (40 inches), and extra-large (42 inches). The standard hula hoops for adults measures between 38 and 42 inches in diameter. The smaller and lighter the hula hoop, the more difficult it can be for beginner users.

However, there’s a fine line between large and heavy and too large and heavy. I’ll describe the hula profile, how to size a hula hoop based on physique, and whether or not hula hooping can really shrink your waistline.

Hula Hoop Sizes

There is no one-size-fits-all when it comes to hula hoops. For the most part, the right hula hoop size is one that you are comfortable using. If you like larger hula hoops that are heavier than most, then, by all means, go for it!

That said, many hula “gurus” will offer all sorts of opinions as far as hula hoop sizes go. For instance, the standard hula hoop might measure between 36 and 42 inches for adults, while kids might be more comfortable using a tiny 30-inch hoop.

In addition, hula hoop sizes vary between expertise levels and hula hoop profiles. So, if you want to know what hula hoop will work best for your situation, you should consider which hula hoop suits your profile the best.

Hula Hoop Profile

The profile of a hula hooper will refer to the individual’s expertise level around hula hoops, as well as their physique. People are generally split into 6 profiles—namely, children, beginner, novice, intermediate, expert, and overweight.

Let’s examine each profile and see what hula hoop is most appropriate.

Children—If you’re a child or are shorter than 5 feet, then you should consider getting a tinier hula hoop that weighs less than the typical 36-42-inch model. That way, you can train yourself to become accustomed to swinging the hoop around and upgrade to a heavier, more challenging hoop over time.

Beginner—This is an adult who has never tried hula hooping in their life. Swinging your hips and trying to keep the hoop spinning can feel awkward, which is why a moderately light hula hoop measuring around 37 inches might be the best fit.

Novice—A novice is someone who has hula hooped in the past but is still trying to perfect their form. However, they might also feel like they’ve surpassed beginner-level hula hoops and are instead looking for something heavier and a bit smaller.

Intermediate—This person doesn’t have any problem keeping the hula hoop spinning around their waist, even while moving about and dancing. You might want to challenge yourself with something a bit tinier and lighter.

Expert—This is the type of person who uploads hula-hooping videos on social media for likes. You already know what kind of hula hoop works best around your hips, stomach, neck and other body parts, but if you want more of a challenge, try using a small 32-inch hula hoop.

Overweight—If you have a wide waistline, you will need a wider hula hoop. There are even 50-plus-inch hula hoops that are suitable for people with a bit of a jiggle to their stride.

Sizing Hula Hoops Based on Physique

Hula hoops typically fall into four size categories—small, regular, large, and extra-large. Small hula hoops are 36 inches, regular hulas are 38 inches, larges are 40 inches, and extra-larges are 42 inches in diameter. In addition to knowing someone’s hula profile, you can tell what kind of hula hoop will work best for them based on their physique.

Below, I’ll provide a simple chart with the recommended hula hoop size based on a person’s height and weight.

What Is a Weighted Hula Hoop?

A weighted hula hoop is like a standard hula hoop with a slight twist that makes them heavier than the plastic toys we used to play with. It also has a soft exterior that makes them easier on the waist and hips when swinging.

According to some people, weighted hula hoops are fairly easy to get the hang of. The additional weight helps keep the hula hoop in motion at all times, so even novice users won’t have much trouble keeping the hoop around their waists.

The weight of a weighted hula hoop will differ from model to model. However, the weight range is between 1-1/8 and 8 pounds. As such, it’s important that a first-time user doesn’t overestimate their hula hooping capabilities and start with something lighter to prevent hurting their hips and waist.

Weight hula hoops were designed to be used during aerobics sessions. Whenever the hula hoop is in use, the user will maintain physical activity, which, in turn, can help shed poundage over time.

Can I Lose Weight with a Weighted Hula Hoop?

Yes, a weighted hula hoop can help you reduce your waistline. However, just like any physical activity or tool out there, how many inches of belly fat you lose depends entirely on how much work you’re willing to put in.

That said, using a hula hoop has all sorts of health benefits, from burning calories and fat to improving muscle development and balance. However, some argue that hula hooping is a supplementary activity—i.e., something you can do at the gym while cooling down.

So, if your primary goal is to lose weight, the best things you can do is get plenty of exercise, get a good night’s rest, and stick to a balanced diet.