Hula Hoop Workouts for Single Parents and Kids

Here is a workout your kids will actively beg to join: hula hooping. It is silly, it is cheap, and it gets everyone laughing within about thirty seconds. For a solo parent who is always trying to entertain the kids and squeeze in some exercise at the same time, that is a rare win. In this post I will cover hula hoop workouts for single parents: how to choose a hoop (including whether a weighted one is a good idea), the technique that finally makes it “click”, and a 10-minute session the whole family can do together.

Why hula hooping works for busy families

• It is cheap. A basic hoop costs less than a takeaway.
• It works your trunk. Keeping the hoop up uses your hips, glutes, legs and the muscles around your middle in a rhythmic, continuous way.
• It is genuinely fun for kids. Children’s hoops are a classic toy, and a hooping competition is an easy way to get everyone moving.
• Short bursts count. Even a few minutes at a time adds to your daily activity, and NHS guidance for children is that they should be active every day. See the NHS physical activity guidelines for children and young people.

One honest point: hooping is not a magic flat-stomach tool, whatever the adverts say. No exercise burns fat from one spot. Think of it as a fun way to move more and build coordination, alongside proper strength work.

Choosing a hoop: plain or weighted?

Size matters more than weight

Bigger hoops turn more slowly, which makes them much easier to learn with. Stand the hoop on the floor next to you. For an adult beginner, it should come up to somewhere between your belly button and your chest. Children need smaller, lighter hoops sized to them.

Weighted hoops: the honest version

Weighted fitness hoops are popular, and many adults enjoy them. But a few cautions from me:

• Start light. Choose a lighter weighted hoop rather than the heaviest you can find. Heavier is not better. It mainly means more bruising.
• Expect some tenderness at first. Mild bruising on the hips and waist is common in the first week or two. Wear a thicker top, keep sessions short and stop if it is painful.
• Not for children. Adult weighted hoops are too heavy for kids. Keep them for grown-ups and give the kids their own light hoops.
• Not for everyone. If you are pregnant, have had a recent baby or C-section, have abdominal or back problems or any medical condition, check with your GP or physio before using a weighted hoop. The NHS back pain page explains when to get advice. Postnatal mums should have their GP check (usually around 6 to 8 weeks) before returning to exercise.
• Smart hoops (the ones with a weighted ball on a track that clip around your waist) are easier to keep going, but they are a different thing and still worth starting gently with.

How to actually keep the hoop up

The number one mistake is circling your hips round and round. It is really a back-and-forth rock, not a circle.

1. Stand with one foot slightly in front of the other. This makes the rocking movement easier than standing with feet side by side.
2. Hold the hoop against your lower back, both hands on it, at waist height.
3. Throw it round firmly in whichever direction feels natural.
4. Rock forward and back with your hips, small and quick. Push the hoop as it hits your front, and again at your back.
5. Keep your chest tall and your knees soft. If the hoop drops, you need a slightly faster rock, not a bigger one.

Most adults get it within a few tries. Then learn the other direction too, so both sides of your body work evenly.

Hula hoop workouts for single parents: the 10-minute family session

Clear some space, ideally outside or in a room with nothing breakable at hip height. Everyone gets their own hoop. Set a timer on your phone.

Warm-up (2 minutes)

• 30 seconds marching on the spot.
• 30 seconds arm circles.
• 30 seconds hip circles (hoops on the floor for now).
• 30 seconds jumping in and out of the hoop on the floor.

Main game (6 minutes)

• Round 1: 1 minute hooping your strong direction. Count the drops, not the spins. Fewest drops wins.
• 30 seconds rest with hoop jumps: lay the hoop down and jump in and out.
• Round 2: 1 minute in your weaker direction. Parents usually lose this one. That is the point.
• 30 seconds rest: roll the hoop to each other across the room.
• Round 3: 1 minute “hoop and move”. Try to walk slowly forward while hooping. Chaos guaranteed.
• 30 seconds rest.
• Round 4: 1 minute arm hooping. Spin the hoop on one arm, then the other. Great for little ones who cannot waist hoop yet.
• 30 seconds rest.

Parent bonus and cool-down (2 minutes)

• While the kids keep playing: 10 squats holding the hoop out in front of you, 10 overhead hoop presses, and a 20-second plank inside the hoop.
• Finish with a gentle side stretch holding the hoop overhead, 20 seconds each side.

Want more ideas for moving with the kids? My posts on exercising with your kids and family fitness challenges are full of them.

Where a bootcamp class fits

Hooping is brilliant for fun and coordination, but your core gets strongest when you also do slow, controlled strength work. In my classes we do things like dead bugs, carries and planks that build a properly strong trunk, which makes lifting kids and shopping easier and protects your back. Every exercise has an easier and harder option. My guide to core exercises for beginners is a great home starting point, and my hub on single parent fitness covers how to fit it all in on your own.

FAQs

Is hula hooping good exercise for adults?

Yes. It raises your heart rate and works your hips, legs and trunk. It is best as part of an active week alongside walking and strength training.

How long should I hula hoop for?

Start with a few minutes at a time, especially with a weighted hoop. Ten minutes in short rounds is plenty for a beginner.

Why does my hula hoop keep falling?

Usually the hoop is too small, or you are circling your hips instead of rocking forward and back. Try a bigger hoop and a quicker, smaller rock.

Can kids use weighted hula hoops?

No. Children should use light, child-sized hoops. Adult weighted hoops are too heavy for them.

Book your first class

Want a stronger core to go with your hooping? SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people, £15 a class, and all fitness levels are welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If you are curious about working with me 1-1 later on, here is how my personal training works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.