I use the heaviest hoop at the gym at every work out. The one I use doesn't have bumps like some of the weighted ones do. I like it because it massages my lower back in a way I can't really get to in any other way, and loosens up that whole area back there.

You don't have to stand in one place. I put my feet shoulder width and front and back and I reverse direction and try to get it done with only one foot in both directions. Weighted hoops are painful anywhere else on the body (for me anyway) so I don't do them anywhere else except my waist.

Karen