Hula hooping while pregnant

Hula Hooping while pregnant

If you are reading this, congratulations! It probably means that you or someone you know and love is expecting. This is an exciting time and it’s amazing that you’re researching exercise options. Hula hooping can be a fun and beneficial form of exercise for many people, including pregnant women. If you are in good health and your pregnancy is healthy, it is safe to start or continue working out consistently. Please discuss exercise with your Primary Care Physician or Ob-gyn. If they give you the okay then you can discuss hooping as a fun, low-impact option. What makes hooping such an excellent workout for expectant moms? Continue reading to learn more about hula hooping while pregnant.

Hula hooping while pregnant

How much should I exercise during pregnancy?

While it is true that you shouldn’t take on a new, strenuous workout routine, hooping is a good low-impact, joint-friendly option. Ideally, the American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women participate in at least 150 minutes of moderate-intensity aerobic activity each week. Hula hooping can be a moderate-intensity aerobic activity, as long as it is done at a comfortable pace and with proper technique. Keep in mind that this will look different for different people and will depend on how active you were before you were pregnant.

If you are new to exercise:

If you are brand new to exercise, start slowly then gradually increase your activity. You can start with just 5 minutes a day then add 5 more minutes each week until you have worked up to 30 minutes a day.

If you were active before pregnancy:

If you were active before pregnancy, you can continue to do the same workouts with your Ob-gyn’s approval. Be sure to modify the exercises when necessary. Keep in mind that if you start to lose weight, you may need to increase the amount of calories you eat to adequately nourish your body.

What does moderate intensity mean?

  • An aerobic activity is one that requires you to move the large muscles of your body (arms and legs) in a rhythmic way.
  • You are moving enough to raise your heart rate and break a sweat.
  • You can still talk normally.
  • You cannot sing.
  • Examples of moderate intensity aerobic activity include brisk walking, general gardening (raking, weeding, or light digging), and hula hooping.

What changes occur in the body during pregnancy that can affect my exercise routine?

Your body undergoes many changes through pregnancy. Be mindful and observant and take these changes into account:

  • Breathing- During exercise, oxygen and blood are directed to your muscles and away from other areas of the body. Your need for oxygen increases while you’re pregnant. This may affect your ability to do exercise especially if you are obese or overweight.
  • Balance- Your center of gravity will shift towards the front as your baby grows. This may place stress on your joints and muscles especially near your lower back and pelvis. As a result, you may be less stable and susceptible to falling.
  • Joints- The hormones produced during pregnancy cause the ligaments that support your joints to be more relaxed. As a result, your joints will be more mobile and may be susceptible to injuries. It is best to avoid high-impact motions that are jerky and bouncy during pregnancy.

In general, it is safe for most pregnant women to continue or start hula hooping as long as they have the approval of their healthcare provider and take appropriate precautions. Focus on maintaining a moderate pace, always listen to your body, avoid over-exertion, and learn proper technique to minimize the risk of injury.

Hula hooping can be a good form of exercise for pregnant women because it is low-impact and can help improve cardiovascular fitness, core strength, and flexibility. Hooping is also a fun and enjoyable way to release stress and tension.

Hula hooping while pregnant

Try Bee Varga’s Kickstarter Course for Absolute Beginners by clicking on this link! She will help you pick out the best hoop for you and equip you with the tools you need to succeed.

What precautions should I take when exercising while pregnant?

  • Stay hydrated. drink plenty of water before, during, and after your workout to prevent dehydration. Signs of dehydration include dizziness, a racing heart, and urinating a small amount of dark yellow urine. If you experience any of these symptoms take a break and hydrate.
  • Avoid overheating especially in your first trimester. Stay hydrated, wear comfortable, loose-fitting clothing that is breathable. It is also important to exercise in a space that is well ventilated and cool. Don’t exercise outside in hot and humid weather. The portability of a hula hoop can work to your advantage here!
  • Wear a supportive sports bra. Find a comfortable bra that offers a lot of support and protection for your breasts.
  • Avoid lying flat on your back or standing still as much as possible. When you lie on your back, your uterus presses against a large vein that returns blood to the heart. Standing still can cause blood to pool in your feet and legs. As a result, your blood pressure could decrease for a short time.

To minimize the risk of injury, practice proper hula hooping technique and avoid over-exertion. Always listen to your body and to stop hooping if you experience any pain or discomfort.

I enjoy the fact that a hula hoop is so portable and it is easy to switch locations. If you started hooping outdoors and it gets hot and humid you can easily move indoors with minimal disruption. You can also wear as little or as much clothing as you like since hooping doesn’t require special gear. I also love the fact that I don’t have to leave my house to get a fun and amazing workout.

Benefits of Hula Hooping While Pregnant

Do you have the green light of approval from your medical team? If so, let’s talk about the benefits of hula hooping and why it may be a good activity to add to your fitness routine.

Hula hooping while pregnant
  • Hula Hooping is a gentle, low-impact workout that is kind to your joints.
  • Hooping can improve your balance.
  • Excellent stress relief.
  • It’s fun!

1- Hula Hooping is a gentle, low-impact workout that is kind to your joints.

Many women endure aches and pains throughout their pregnancy. Hula hooping is low-impact and will not put additional stress on the joints or aggravate pregnancy-related aches and pains. This can make hooping an excellent workout for expectant mothers.

2- Hula Hooping can improve your balance and coordination.

Pregnant women may experience changes in balance and coordination as their bodies adapt to pregnancy. The baby bump can change a woman’s center of gravity and make her feel unsteady. Additionally, these big changes can place additional stress on the joints and pelvis. Hula hooping consistently strengthens the core and this can improve balance and coordination.

3- Excellent stress relief.

The gentle movements required for hooping can stimulate feel good hormones such as endorphins and serotonin and relieve aches and pains. The rocking motion stimulates the parasympathetic nervous system which is calming and lowers cortisol levels.

It’s also a nice way to take some time for you. It is easy to turn on your favorite song, grab your hoop, and have a fun little hooping dance party in the comfort of your home. Your hoop will also give you a gentle, toning massage. You can also spin your hoop around your hands, arms, and legs to stimulate blood flow and circulation.

4- Hooping is fun!

The best kind of workout it the one that you look forward to. Hooping can feel a lot like play and you can invite your family and friends to do it with you. I personally think that hooping is even more fun than jogging, the treadmill, elliptical, biking, or resistance training. You also don’t need to leave your home or buy special equipment (once you find your hoop)to enjoy the amazing benefits of hooping!

Every time I pick up my hoop feels like a party. I feel confident, joyful, and strong. Now more than ever is the time to celebrate your beautiful, blossoming, body. You glow when you grow and pregnancy is a time when your own growth and development is in overdrive. You are bringing life into this world and that is a superpower.

*Bonus Benefits*

5- Hula hooping increases your body awareness.

Body awareness is crucial for giving birth. You will want to know how to tense and relax your muscles especially in the pelvic region. Hula Hooping increases your body awareness and teaches you how to isolate specific muscles and body parts.

Bee Varga the Hula Hooper continued to hula hoop throughout her pregnancy. Here is her story:

Hula hooping while pregnant

I had the privilege of speaking with Bee Varga the Hula Hooper about her experience with hooping throughout her pregnancy. Bee is a professional hula hooper who has traveled internationally to perform and teach. She retired from performing when she became pregnant with her beautiful daughter, but she carried on with her hula hooping routine. Hooping has helped her to stay in excellent condition before, during, and after her pregnancy.

Expert advice from Bee’s general practitioner

Bee’s general practitioner said that if someone was already exercising before pregnancy, then it is a good idea to continue. Additionally, she said that there is so much protection around your belly that will keep your little one safe.

Bee’s midwife agreed

Her midwife agreed and said that the types of movements required for hula hooping including movement of the spine, core muscles around the spine that help with posture could be beneficial. The rocking motion required for hooping stimulates the parasympathetic nervous system which is calming and lowers cortisol levels. It is the same reason why we rock our babies to sleep at night. She said that this kind of exercise would be very beneficial and would help the baby to feel calm even in the womb. She even said that these motions could lessen back pain during her pregnancy.

Bee’s priorities shifted

When she became pregnant, Bee decided to let go of all attachments and judgements around her looks and appearance of her body. She planned for a home birth and her goal was to have a healthy, strong baby. Even with this shift, she wanted to continue to stay healthy so she continued to hoop throughout her pregnancy. She ate heartily and gained what felt like a lot of weight for her. Her midwife said that she could keep her blood sugar levels under control with exercise.

Hooping kept her healthy and happy throughout her pregnancy and beyond.

Thankfully, all of her readings, tests, and results stayed at an ideal level throughout her pregnancy. Her midwife said that her exercise routine helped her to stay healthy. She also said that in her experience, the ladies who continue exercising consistently, have better results.

Additional hooping benefits that Bee noticed:

  • Her sleep improved with exercise.
  • She had a better appetite.
  • She didn’t experience sickness before or during her exercise sessions.
  • Overall, she felt really good in her skin.

Hooping gave Bee the strength and body awareness she needed to give birth and helped her to bounce back.

Bee’s midwife also said that it would be very helpful throughout labor for her to be fit and well because you need strength and endurance to give birth. She also said that those who exercise while pregnant will be able to bounce back into shape more easily, afterwards. They may also experience less postpartum depression because exercise releases good feeling hormones such as endorphins and serotonin.

A healthy home birth

Bee called the hospital when her water broke, but it was hours before the midwife arrived. Life found a way and it ended up being a free home birth experience with no medication and no medical interventions. In those critical hours her family grew from 2 to 3.

Afterwards, and hours later, the midwife arrived with an ambulance. Bee utilized the tips and instructions that she learned from her Hypnobirthing Course. She said that these techniques helped her to cope with the pain during labor and afterwards until the medical professionals arrived.

Bee accomplished her mission and has a beautiful, strong, and healthy daughter.

Bee’s daughter Minka, was born healthy and strong. Minka is now nearly 8 years old and her development has been healthy. She started crawling on time, walking at 9 months, and once she started talking, she never stopped. Bee was able to bounce back into shape and didn’t have stretch marks after giving birth.

How to Hula Hoop? ??? Tutorial for Kids

Bee’s Recommendations for hooping while pregnant:

Hula hooping while pregnant

1- Consult your healthcare provider.

This is important because they are aware of your medical history and can give you good advice. Be sure to get their approval before you start hula hooping or doing any other kind of exercise.

2- Always listen to your body.

Your body is wise and will tell you what it needs. There will be days when you will have energy and other days you may feel exhausted. If you feel tired, take that time to rest. Continue to listen to your body while you exercise and modify when necessary. If you feel any pain stop immediately.

3- Ignore the people who are not very knowledgeable about pregnancy and exercise.

You may encounter naysayers or people who think that you should do things differently. While they probably mean well, their messages may not be helpful. You already have a lot going on mentally, physically, and emotionally, there is no time or energy to waste on extra stress and drama. Instead, listen to your doctor and the people who are qualified to give you advice.

4- Surround yourself with positive people.

Pregnancy is a sensitive time that can bring stress and concerns. Instead of worrying about what could go wrong, try to get excited and look forward to the magical experience of delivering your baby. Surround yourself with positive and uplifting people.

5- Surround yourself with positivity.

Read and watch as much positive and uplifting content as you can. Mental health is always important, but it is more important than ever when you are expecting. Try to avoid people, places, and thoughts that trigger you or cause a lot of stress. Instead, replace them with positive people, places, and thoughts.

6- Practice Meditation

Hula hooping itself is a lot like meditation. As we mentioned before, the rocking motion stimulates the parasympathetic nervous system which is excellent for stress relief. I also really appreciate the way that hooping helps me to stay present and in the moment. When I get distracted or stuck in my head, the hoop swiftly drops and helps me click back into reality. Practicing meditation can teach you to remain calm. It is so helpful to remain calm during labor.

7- Practice Kegel exercises and look into perineal massage.

These practices will help you prepare not only for childbirth, but also for recovery.

Is it okay to hula hoop while pregnant?

Yes! You can hula hoop while pregnant, but there are things to consider:

1- Why are you hula hooping?

Think about your goals and what you are hoping to accomplish. Are you brand new to hula hooping and thinking about starting for exercise? Or are you a flow artist who wants to acquire more skills? Either way, you can continue to work towards these goals while you’re pregnant.

2- Core work during pregnancy

Hula hooping is an excellent core workout that will not overwork your abdominals. It is more important than ever to consciously exercise and make sure that you are not over taxing your muscles. Planking and sit-ups are not recommended during pregnancy, however, hula hooping is gentle enough to continue.

3- You can give your entire body a fun, gentle, and effective workout with a hula hoop.

Though your belly will grow throughout your pregnancy, know that you are not limited to just waist hooping. You can:

  • Leg hoop
  • Knee hoop (just above the knees. Not on the bone.)
  • Waist hoop, of course.
  • You can gently hoop around your neck
  • Elbow hoop
  • Hands

As your pregnancy progresses, it might be good to do less leg or knee hooping because sometimes the balance can be a little tricker than hooping on other limbs. Once you learn the basics, you can be creative and expand your repertoire.

4- What kind of hoop should you hoop with?

You will want to avoid the heavy, weighted hula hoops. A large HDPE or PE dance hula hoop with grip tape is a much better option. The beauty of getting a larger hoop is that it will come in handy even after your pregnancy. I enjoy hooping with my larger hoops especially when I’m learning new on-body techniques because the hoop spins slowly enough for my body to learn. The smaller, lighter hoops spin a lot quicker.

Hula Hooping technique

The proper hula hooping technique for a pregnant woman is similar to the technique for non-pregnant individuals, with a few modifications to take into account the changes that occur during pregnancy.

First, it is important to use a hoop that is the appropriate size and weight. Avoid the heavy weighted hula hoops. Choose a large diameter hula hoop. The hoop should be big enough to comfortably rotate around the waist without hitting the belly or other parts of the body.

Next, it is important to stand with your feet hip-width apart and to engage your core muscles by gently pulling your belly button in towards your spine. This will help to support the lower back and to protect the abdominal muscles.

When hooping, keep your arms relaxed and let the hoop rotate around your waist. You can move your hips side to side. Or put one foot in front of the other to create a solid base, then move front and back. Remember keep the movement slow, smooth and steady. Be aware of your balance, as pregnancy can cause changes in coordination and balance.

It is also important to pay attention to your body and to stop hooping if you experience any pain or discomfort. If you experience any pain or discomfort, you should stop and rest, and if it persists seek medical advice.

Overall, the proper hula hooping technique for a pregnant woman is similar to the technique for non-pregnant individuals, but it’s important to keep in mind to keep the movement slow, smooth and steady, be aware of your balance, pay attention to your body, and take breaks as needed.


Thank you so much for joining me today! I hope that this article was helpful and that you learned something new. Now I would love to hear from you. Are you thinking of hula hooping while pregnant? Do you have any questions or concerns? If so, please comment below!

Do you have experience with hula hooping throughout your pregnancy? What are you tips and tricks?

See you soon!