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Sculpt Your Body with Weighted Hula Hoop: Unleash Your Inner Fitness Artist

Sculpt Your Body with Weighted Hula Hoop: Unleash Your Inner Fitness Artist

Welcome to the exciting world of weighted hula hoop workouts! In this article, we will delve into the incredible benefits of incorporating a weighted hula hoop into your fitness routine and how it can help you unleash your inner fitness artist. Whether you're a beginner or a seasoned fitness enthusiast, the weighted hula hoop is a versatile tool that can sculpt your body, challenge your coordination, and provide a fun and engaging way to stay active.

Unleash Your Inner Fitness Artist

When you think of hula hooping, you may envision childhood memories of twirling a colourful plastic hoop around your waist. But the modern-day weighted hula hoop takes this nostalgic pastime to a whole new level. With its added weight and innovative designs, the weighted hula hoop has transformed into a dynamic fitness accessory that combines playfulness with serious workout potential.

Sculpt Your Body with Weighted Hula Hoop Workouts

The weighted hula hoop offers a unique way to sculpt your body and target various muscle groups. As you spin the hoop around your waist, hips, and arms, you engage your core, activate your glutes, tone your obliques, and strengthen your back. The continuous movements require coordination and balance, making it an excellent workout for your entire body.

Fun, Fitness, and Flair

What sets weighted hula hoop workouts apart from other fitness routines is the element of fun and creativity they bring. As you flow with the rhythm of the hoop, you can experiment with different dance-like movements, twirls, and tricks, infusing your workout with your own personal flair. This artistic expression not only keeps you engaged but also ignites a sense of joy and freedom as you become one with the hoop.

Suitable for All Fitness Levels

One of the great advantages of weighted hula hoop workouts is their inclusivity. Whether you're a fitness novice or an experienced athlete, you can customise your hula hooping routine to match your fitness level. Beginners can start with lighter hoops and basic movements, gradually building their endurance and skill. Advanced users can challenge themselves with heavier hoops and intricate routines to further enhance their strength and coordination.

Join the Weighted Hula Hoop Fitness Movement

If you're seeking a versatile and enjoyable way to optimise your workouts, the weighted hula hoop is the perfect fitness companion. Get ready to embark on a journey that will not only sculpt your body but also awaken your inner fitness artist. In the following sections, we'll explore the numerous benefits of weighted hula hoop workouts, guide you in choosing the right hoop, provide tips for effective use, debunk common myths, and offer essential care instructions. So let's jump in and unleash the power of the weighted hula hoop!

Stay tuned for the next section, where we'll explore the remarkable benefits of using a weighted hula hoop for your fitness journey.

Benefits of Weighted Hula Hoop Workouts

Engaging in weighted hula hoop workouts offers a multitude of benefits for both your physical and mental well-being. Let's explore some of the remarkable advantages that come with incorporating this fun and dynamic fitness tool into your exercise routine:

Full-Body Workout

Weighted hula hoop workouts provide a comprehensive full-body workout. As you twirl the hoop around different parts of your body, such as your waist, hips, arms, and legs, you engage multiple muscle groups simultaneously. This holistic approach ensures that no area of your body is left untouched, resulting in improved strength, tone, and overall fitness.

Core Strengthening

One of the primary benefits of weighted hula hoop workouts is their ability to strengthen your core muscles. The continuous motion of hula hooping engages your abdominal muscles, obliques, and lower back, helping to develop a strong and stable core. A strong core not only enhances your balance and posture but also contributes to a healthy spine and reduced risk of injury.

Cardiovascular Conditioning

Hula hooping with a weighted hoop is an excellent cardiovascular exercise. The rhythmic movements and increased effort required to spin the hoop elevate your heart rate, leading to improved cardiovascular endurance and stamina. Regular cardiovascular exercise helps enhance the efficiency of your heart and lungs, boosts overall energy levels, and supports weight management.

Improved Coordination and Balance

The rhythmic nature of hula hoop workouts challenges your coordination and balance. As you maintain a steady motion and coordinate your body's movements with the hoop, you enhance your motor skills and proprioception. Over time, you'll notice improvements in your ability to control your movements, maintain balance, and synchronise your body's actions.

Calorie Burning and Weight Loss

Weighted hula hoop workouts can be an effective way to burn calories and support weight loss goals. The combination of cardiovascular exercise, muscle engagement, and increased exertion from the added weight helps elevate your metabolic rate and promotes calorie burning. Consistent hula hooping, along with a balanced diet, can contribute to gradual and sustainable weight loss.

Fun and Stress Relief

Perhaps one of the most enjoyable aspects of weighted hula hoop workouts is the sheer fun and playfulness they bring. Engaging in an activity that feels more like play than exercise can reduce stress levels and increase feelings of joy and relaxation. The rhythmic motion and the opportunity to express yourself creatively through movements can be a great outlet for releasing tension and boosting your mood.

Postural Improvement

Weighted hula hoop workouts can have a positive impact on your posture. The continuous engagement of your core and back muscles as you hoop helps strengthen the muscles responsible for maintaining proper posture. Over time, you'll notice improved alignment, reduced slouching, and increased awareness of your body's position.

Versatility and Accessibility

Weighted hula hoop workouts are highly versatile and accessible to people of various fitness levels. Whether you're a beginner or an experienced fitness enthusiast, you can adjust the intensity and duration of your hula hooping sessions to suit your needs. With a wide range of hoop weights and sizes available, you can find the perfect hoop that matches your preferences and abilities.

By embracing the benefits of weighted hula hoop workouts, you can enjoy a fun, engaging, and effective way to improve your fitness and overall well-being. In the following sections, we'll guide you through choosing the right hoop, provide tips for maximising your workout effectiveness, debunk common myths, and share essential care instructions. Let's continue on our journey of unleashing your inner fitness artist with the power of the weighted hula hoop!

Stay tuned for the next section, where we'll explore how to choose the right weighted hula hoop for your needs.

Types of Weighted Hula Hoops

When it comes to weighted hula hoops, you'll find a variety of options to choose from. Each type offers unique characteristics that can impact your workout experience. Let's explore the different types of weighted hula hoops available:

Weighted Materials

Weighted hula hoops are typically made from materials such as plastic, rubber, or metal. These materials add resistance to the hoop, making it more challenging to spin and increasing the intensity of your workout. Plastic hoops filled with sand or water are commonly used as they provide adjustable weight options to suit your fitness level and preferences. Rubber and metal hoops are more durable and offer a higher level of resistance.

Adjustable Hoops

Adjustable weighted hula hoops allow you to customise the weight to match your fitness goals and abilities. These hoops often feature removable sections or inserts that can be added or taken out to increase or decrease the overall weight. With an adjustable hoop, you have the flexibility to gradually increase the intensity of your workouts as you build strength and endurance.

Fitness Hoops

Fitness hoops are specifically designed for exercise purposes and are typically heavier than traditional hula hoops. These hoops often have a larger diameter and are made from sturdy materials to withstand intense workouts. Fitness hoops may feature padding or ridges on the inner surface to provide a better grip and prevent slipping during vigorous movements.

Travel-Friendly Hoops

If you're frequently on the go or prefer to take your workouts outdoors, travel-friendly weighted hula hoops are a convenient option. These hoops are designed to be easily disassembled and compactly packed, making them portable and easy to carry. They are often made from lightweight materials like collapsible plastic or segmented hoops that can be assembled and disassembled quickly.

LED or Glow Hoops

For those looking to add an element of fun and visual appeal to their workouts, LED or glow hoops are an exciting choice. These hoops are equipped with LED lights or glow-in-the-dark features that create mesmerising patterns and colours as you spin them. LED hoops are especially popular for nighttime or indoor performances and can add an extra level of excitement and entertainment to your hula hooping sessions.

Consider your fitness goals, skill level, and personal preferences when choosing the type of weighted hula hoop that suits you best. Experimenting with different hoop styles can add variety to your workouts and keep you motivated on your journey to becoming a fitness artist. In the next section, we'll dive into tips and techniques for effectively incorporating weighted hula hoop workouts into your fitness routine.

Choosing the Right Weighted Hula Hoop for Your Fitness Level

Selecting the appropriate weighted hula hoop that matches your fitness level is crucial for a safe and effective workout. Consider the following factors when choosing the right hoop for you:

Weight and Diameter

The weight and diameter of the hula hoop are key considerations. As a general guideline, beginners may benefit from starting with a hoop that is slightly heavier and larger in diameter. This provides more momentum and stability, making it easier to keep the hoop spinning. As you progress and build core strength, you can gradually transition to lighter and smaller hoops to increase the challenge.

Skill Level

Take your current skill level into account when choosing a weighted hula hoop. If you're new to hula hooping, it's advisable to opt for a hoop that is beginner-friendly, with features such as a larger diameter and a slower rotation speed. These characteristics make it easier to maintain the hoop's momentum and learn the basic techniques. Intermediate and advanced hoopers can explore hoops with faster rotation speeds and more challenging designs to further enhance their skills.

Fitness Goals

Consider your fitness goals when selecting a weighted hula hoop. If your aim is to burn calories and increase cardiovascular endurance, a heavier hoop may be suitable. The added weight provides more resistance, intensifying your workout. On the other hand, if you're focused on refining your hula hooping skills or performing tricks, a lighter hoop with a faster rotation speed allows for greater manoeuvrability and control.

Body Size and Shape

Your body size and shape can also influence the type of hula hoop that works best for you. Taller individuals generally benefit from larger hoops, while shorter individuals may find smaller hoops more comfortable to use. Additionally, consider the circumference of the hoop in relation to your waist size. The hoop should reach somewhere between your waist and chest for optimal control and engagement of the core muscles.

Personal Preference

Ultimately, choose a weighted hula hoop that aligns with your personal preferences and encourages you to enjoy your workouts. Experiment with different hoops to find the one that feels comfortable and suits your style of hula hooping. Some people may prefer hoops with padding or grip-enhancing features for added comfort and stability, while others may opt for a sleek and minimal design.

By taking these factors into account, you can select a weighted hula hoop that complements your fitness level, goals, and individual characteristics. Remember to start gradually and listen to your body's cues during your hula hooping sessions. In the next section, we will explore effective techniques and tips to make the most out of your weighted hula hoop workouts.

Getting Started with Weighted Hula Hoop Workouts

Getting started with weighted hula hoop workouts is an exciting way to engage your entire body while having fun. Follow these steps to begin your journey:


Before diving into hula hooping, it's important to warm up your body to prevent injuries. Perform dynamic stretches and movements that target the areas you'll be engaging during the workout. Focus on loosening up your hips, waist, and core muscles.

Find the Right Space

Ensure you have enough room to comfortably move around while hula hooping. Indoors, choose an area with sufficient space around you to avoid hitting objects or furniture. Outdoors, find a flat and open space, preferably with a soft surface such as grass or a mat, to cushion any falls.

Proper Grip and Stance

Hold the weighted hula hoop in both hands and place it around your waist. Keep a relaxed grip, with your hands spaced comfortably apart. Stand with your feet shoulder-width apart and slightly bend your knees. This stance provides stability and allows for fluid movements.

Start with Basic Technique

Begin with basic hula hooping technique to establish a steady rhythm. Give the hoop a gentle spin around your waist by thrusting your hips forward and backward. Practice maintaining a circular motion by shifting your weight from side to side. Don't worry if the hoop drops initially—it's part of the learning process.

Core Engagement

Engage your core muscles to keep the hoop spinning. Imagine pulling your belly button toward your spine, which activates your abdominal muscles. This engagement helps maintain control and keeps the hoop in motion. Gradually increase the intensity of your core engagement as you become more comfortable.

Explore Different Movements

Once you've mastered the basic technique, experiment with various movements and tricks. Try hooping in the opposite direction or moving your hips in different patterns. You can also incorporate arm movements, leg lifts, or squats to engage different muscle groups and add variety to your workout.

Gradual Progression

As you gain confidence and strength, challenge yourself by increasing the duration of your hula hooping sessions. Aim for consistency rather than attempting lengthy sessions right away. Gradually increase the time you spend hooping and monitor your progress.

Listen to Your Body

Pay attention to your body's signals and pace yourself accordingly. Take breaks as needed, especially if you feel any discomfort or fatigue. Stay hydrated throughout your workout and remember to breathe deeply and rhythmically.

Cool Down and Stretch

After your hula hoop workout, cool down with gentle movements and stretches. Focus on stretching your lower back, hips, and waist to release any tension. This helps promote flexibility and prevents muscle soreness.

By following these steps and listening to your body, you'll be well on your way to enjoying the benefits of weighted hula hoop workouts. In the next section, we will debunk common myths and misconceptions surrounding hula hooping for fitness.

Tips for Maximising Your Weighted Hula Hoop Workout

To make the most out of your weighted hula hoop workouts and achieve optimal results, consider the following tips:

Gradually Increase Intensity

As you become more comfortable with hula hooping, gradually increase the intensity of your workout. You can do this by using a heavier weighted hula hoop or incorporating more challenging movements. This progressive approach helps build endurance and strength over time.

Vary Your Workout Routine

To keep your workouts engaging and prevent plateaus, vary your routine regularly. Experiment with different hula hoop movements, such as waist hooping, arm hooping, and leg hooping. You can also try interval training by alternating between high-intensity and low-intensity periods.

Incorporate Core-Strengthening Exercises

Complement your hula hoop workouts with core-strengthening exercises. Strengthening your core muscles not only enhances your hula hooping performance but also improves overall stability and posture. Include exercises like planks, Russian twists, and bicycle crunches in your fitness regimen.

Focus on Form and Technique

Pay attention to your form and technique while hula hooping. Ensure that you maintain a proper posture, engage your core muscles, and use your hips to initiate the hoop's movement. Keeping correct form not only maximises the effectiveness of the workout but also reduces the risk of injury.

Listen to Music or Join a Class

Listening to music can enhance your hula hoop workout experience by adding rhythm and motivation. Choose upbeat songs with a tempo that matches your desired workout intensity. Alternatively, consider joining a hula hoop fitness class to learn new techniques and exercise in a supportive group environment.

Stay Consistent

Consistency is key when it comes to achieving fitness goals. Aim for regular hula hoop sessions, ideally incorporating them into your weekly exercise routine. Consistency allows your body to adapt and progress, leading to better results over time.

Stay Hydrated and Fuel Your Body

Remember to stay hydrated before, during, and after your hula hoop workouts. Drink water or sports drinks to replenish fluids and prevent dehydration. Additionally, fuel your body with a balanced diet that provides the necessary nutrients to support your workout and recovery.

Listen to Your Body

Always listen to your body and respect its limits. If you experience any pain or discomfort while hula hooping, take a break and assess the situation. Pushing through pain can lead to injuries. If necessary, consult a fitness professional or healthcare provider for guidance.

By incorporating these tips into your weighted hula hoop workouts, you can maximise the benefits and enjoy a fun and effective fitness routine. In the next section, we will address common myths and misconceptions about hula hooping for fitness.

Common Myths and Misconceptions about Weighted Hula Hoop Workouts

Weighted hula hoop workouts have gained popularity in recent years, but along with their rise in popularity, several myths and misconceptions have emerged. Let's debunk some of the most common ones:

Myth: Weighted Hula Hooping is Just for Kids

One common misconception is that hula hooping is only for children. However, weighted hula hoop workouts are designed for adults and can be an effective way to engage in low-impact cardiovascular exercise while toning the muscles.

Myth: Weighted Hula Hooping Only Works the Core

While it's true that weighted hula hoop workouts engage and strengthen the core muscles, they also provide a full-body workout. As you hoop, you involve your arms, legs, and hips, making it a comprehensive exercise that targets multiple muscle groups.

Myth: Weighted Hula Hooping is Easy

Some may assume that hula hooping is easy and requires minimal effort. However, using a weighted hula hoop requires coordination, control, and continuous movement to keep the hoop spinning. It can be a challenging workout that increases in intensity as you progress.

Myth: Weighted Hula Hooping Leads to Bulky Muscles

Another misconception is that using a weighted hula hoop will lead to bulky muscles. In reality, weighted hula hoop workouts primarily focus on toning and strengthening the muscles rather than promoting significant muscle growth. It helps create lean and defined muscles.

Myth: Weighted Hula Hooping Alone is Sufficient for Weight Loss

Weighted hula hoop workouts can contribute to weight loss by burning calories and improving cardiovascular health. However, it's important to note that no single exercise alone guarantees weight loss. To achieve sustainable weight loss, a balanced approach including a healthy diet and other forms of exercise is necessary.

Myth: Weighted Hula Hooping Causes Back Pain

When performed with proper form and technique, weighted hula hoop workouts are generally safe for the back. However, individuals with pre-existing back conditions or those who experience discomfort should consult with a healthcare professional before engaging in hula hooping or any new exercise routine.

By dispelling these myths, you can better understand the true benefits and potential of weighted hula hoop workouts. In the next section, we will discuss essential tips for caring for your weighted hula hoop to ensure its longevity and effectiveness.

Caring for Your Weighted Hula Hoop

Taking proper care of your weighted hula hoop is essential to maintain its quality, longevity, and performance. Here are some tips to ensure that your hula hoop stays in great condition:

  1. Storage: When you're not using your hula hoop, it's important to store it properly. Choose a dry and clean area, away from direct sunlight or extreme temperatures. You can hang it on a wall hook or place it in a designated hula hoop storage bag or container to prevent it from getting damaged or tangled.
  2. Cleaning: Regular cleaning is necessary to remove dirt, sweat, and oils that may accumulate on the hula hoop's surface. Use a mild soap or detergent and warm water to gently clean the hoop. Avoid using abrasive cleaners or harsh chemicals that could damage the hoop's material. After cleaning, rinse it thoroughly and allow it to air dry before storing.
  3. Inspect for Damage: Before each use, inspect your hula hoop for any signs of damage or wear. Check for cracks, dents, or loose parts that may affect its performance or safety. If you notice any damage, it's important to address it promptly. Depending on the severity of the damage, you may need to repair or replace the hula hoop.
  4. Avoid Rough Surfaces: When using your weighted hula hoop, try to avoid rough surfaces that could cause abrasions or scratches. Opt for smooth and flat areas, such as indoor floors or outdoor grassy areas, to minimise wear and tear on the hoop.
  5. Proper Handling: Handle your hula hoop with care to prevent unnecessary stress or strain on the hoop. Avoid forcefully bending or twisting it beyond its intended flexibility. When disassembling or adjusting the hoop, follow the manufacturer's instructions to avoid damaging the connectors or joints.
  6. Transportation: If you need to transport your hula hoop, ensure that it is properly secured. Consider using a hula hoop bag or a protective case to prevent it from getting damaged during transportation. Handle it with care and avoid placing heavy objects on top of it.

    By following these care tips, you can extend the lifespan of your weighted hula hoop and ensure that it continues to provide you with an effective and enjoyable workout experience.

    In the next section, we will discuss some potential drawbacks and precautions to keep in mind when using a weighted hula hoop for your fitness routine.

    Potential Drawbacks and Precautions

    While weighted hula hoop workouts can offer numerous benefits, it's important to be aware of potential drawbacks and take necessary precautions to ensure a safe and effective experience. Here are some considerations to keep in mind:

    1. Physical Limitations: Weighted hula hoop workouts may not be suitable for everyone, especially those with certain physical limitations or pre-existing conditions. If you have back problems, joint issues, or any other health concerns, it's advisable to consult with a healthcare professional before starting a hula hoop exercise routine. They can provide personalised guidance based on your specific needs.
    2. Starting Slowly: If you're new to hula hooping or haven't exercised in a while, it's important to start slowly and gradually increase the intensity and duration of your workouts. Trying to do too much too soon can lead to muscle soreness, fatigue, or even injury. Listen to your body and give yourself time to adapt and build up your strength and endurance.
    3. Proper Technique: Using the correct technique is crucial for a safe and effective hula hoop workout. Improper form or excessive twisting of the body can strain the back or other muscles. Ensure that you maintain a good posture, engage your core muscles, and move your hips in a controlled and fluid motion. Watching instructional videos or seeking guidance from a fitness professional can help you learn the proper technique.
    4. Discomfort or Bruising: It's not uncommon to experience some discomfort or bruising around the waist or hips when starting out with a weighted hula hoop. This is usually temporary and can be attributed to the pressure exerted by the hoop. However, if the discomfort persists or becomes severe, it's important to take a break and consult with a healthcare professional.
    5. Listen to Your Body: Pay attention to any signs of pain, dizziness, or excessive fatigue during your hula hoop workouts. These could be indicators of overexertion or a need to modify your routine. Remember to take breaks when needed, stay hydrated, and honour your body's limits.
    6. Pregnancy and Medical Conditions: If you are pregnant or have any specific medical conditions, such as hernia or pelvic floor disorders, it's crucial to seek medical advice before engaging in weighted hula hoop workouts. These conditions may require modified exercises or avoidance of certain movements to prevent any potential risks.

      By being mindful of these potential drawbacks and taking necessary precautions, you can minimise the risks and enjoy the benefits of a weighted hula hoop workout safely.

      In the next section, we will conclude our article with a summary of the key points and provide answers to some frequently asked questions related to weighted hula hoop workouts.


      In conclusion, weighted hula hoop workouts offer a fun and effective way to sculpt your body and improve your fitness level. By incorporating a weighted hula hoop into your exercise routine, you can engage multiple muscle groups, increase your cardiovascular endurance, and enhance your core strength.

      Throughout this article, we explored the various benefits of weighted hula hoop workouts, including improved posture, increased calorie burn, enhanced coordination, and boosted mood. We also discussed the different types of weighted hula hoops available, how to choose the right one for your fitness level, and provided tips for getting started and maximising your workout.

      It's important to approach weighted hula hoop workouts with the right mindset, understanding that consistency and gradual progression are key. Start at your own pace, focus on proper form and technique, and gradually increase the intensity and duration of your workouts. Listening to your body and giving yourself adequate rest and recovery are essential for avoiding injury and achieving optimal results.

      While weighted hula hoop workouts can be beneficial for many individuals, it's important to consider any physical limitations or medical conditions you may have. If you have concerns or specific health issues, consult with a healthcare professional before beginning a new exercise routine.

      Remember, fitness is a journey, and incorporating a weighted hula hoop into your routine can be a fun and engaging way to achieve your fitness goals. So grab a weighted hula hoop, unleash your inner fitness artist, and enjoy the benefits of this dynamic and exciting workout.

      If you have any further questions about weighted hula hoop workouts, please refer to the FAQs section below.

      Frequently Asked Questions (FAQs)

      Here are some frequently asked questions about weighted hula hoop workouts:

      Can anyone do weighted hula hoop workouts?

      Weighted hula hoop workouts can be enjoyed by people of various fitness levels and ages. However, individuals with certain health conditions or injuries should consult with a healthcare professional before starting this exercise.

      How long should I hula hoop for?

      As a beginner, start with shorter sessions of around 10 to 15 minutes and gradually increase the duration as your fitness level improves. Aim for at least 30 minutes of hula hooping per session for maximum benefits.

      Can I lose weight with weighted hula hoop workouts?

      Weighted hula hoop workouts can contribute to weight loss by burning calories and engaging multiple muscle groups. However, it's important to combine hula hooping with a balanced diet and overall active lifestyle for optimal weight management.

      What muscles are targeted during a weighted hula hoop workout?

      Weighted hula hoop workouts primarily target your core muscles, including the abdominal muscles, obliques, and lower back. Additionally, your hip muscles, glutes, and thighs are also engaged during the movements.

      How often should I do weighted hula hoop workouts?

      To see progress and maintain the benefits, aim for at least three to five sessions per week. Consistency is key in any fitness routine, so find a schedule that works for you and stick to it.

      Can I use a regular hula hoop instead of a weighted one?

      While a regular hula hoop can still provide some benefits, a weighted hula hoop adds resistance and intensifies the workout. The added weight helps engage your muscles more effectively, leading to better results.

      Can weighted hula hoop workouts help with posture?

      Yes, weighted hula hoop workouts can contribute to improved posture. The rotational movements and engagement of core muscles help strengthen the muscles that support proper posture.

      Can hula hooping cause back pain?

      A8: When done with proper form and technique, hula hooping is unlikely to cause back pain. However, if you experience any discomfort, it's essential to reassess your technique, take breaks when needed, and consult a healthcare professional if the pain persists.

      Can I hula hoop during pregnancy?

      It's best to consult with your healthcare provider before engaging in any new exercise routine during pregnancy. They can provide guidance based on your specific circumstances and ensure your safety and the well-being of your baby.

      Can I hula hoop if I have a waist or hip injury?

      Individuals with waist or hip injuries should exercise caution and consult with a healthcare professional before attempting hula hoop workouts. They can provide personalised advice based on your condition and help you determine if hula hooping is appropriate for you.

      Remember, if you have any concerns or specific health conditions, it's always advisable to consult with a healthcare professional before starting a new exercise program.

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