Occasionally we are asked whether it is safe to use weighted hoops, and if there is any risk of damage to the kidneys or other internal organs. Many people have never tried fitness training with weighted hoops and are unsure about what it’s like.

Most people don’t realize that their kidneys are deep in the abdomen and are protected by the spine, lower rib cage, and strong muscles of the back. This location protects them from all but violent impact, such as blunt trauma from a car accident or penetrating injury from a gunshot wound. Your doctor will confirm that these types of injuries are not something you would get from a hula hoop. Even mild bruising of the kidneys, caused by trauma, is characterised by extreme pain and blood in the urine. There have been no such reports from our customers or in the medical literature. (You can read more about kidney injury at this link.)

Bruising: Those who follow Powerhoop’s user recommendations rarely experience much discomfort, but beginners who “overdo” are certain to notice some stiffness and soreness, and even bruising around the waist. The purpose of a wavy, weighted hoop is to challenge the body and cause it to build a protective shield of core muscle, and the fact that soreness goes away so quickly is a testament to the hoop’s effectiveness. Still, bruises can be alarming and painful, they can create negative attitudes, and they are completely unnecessary for getting fast results.

We at Innertrak have been selling Powerhoops for six years, have sold over 200,000 Powerhoops in Scandinavia and are avid hoopers ourselves. We pay close attention to the medical literature, and to our knowledge there have never been reports of internal injuries or any illness associated with hooping, aside from bruising in new users who overdo. We know a number of physical therapists who use Powerhoops in their practice because they stabilize the spine and build protective core muscle, and our hoops have also been tested and studied in a university laboratory with only positive results. Innertrak’s motto is that we are committed to keeping people healthy and fit, and we’re proud to promote a product with such a strong record of safety.

With that said, there are some conditions that preclude training with weighted workout hoops:

Pregnancy: There have been no safety studies about hooping and pregnancy and we do not recommend it. Medical professionals suggest that women should not hoop for at least three months post-partum and at least six months after a C-section.

Bleeding disorders or certain illnesses: Hooping is contraindicated for those who have bleeding disorders, are taking blood-thinning medications, or have other medical conditions that can lead to frequent bruising.

Prior injury, surgery, or damage to the joints or spine: The outcome of surgery or injury is different for every individual. Only your doctor or physical therapist is qualified to give you medical advice, so please check with them before starting any new exercise.

Here are some important ways to ensure desirable results while using weighted