NowAdult hoops for beginners are
larger, heavier, and MUCH easier to use than the small plastic hoops
from the 50s. There are multiple ways to hula hoop, spinning the hoop
at your waist and pushing from front to back or side to side. The video
below demonstrates front to back waist hooping, how to walk and spin
while hooping. Test drive different size hoops to see what works best
for your body and ability. Hoop size and how to hoop details below ...
On its edge a hoop should be about a palm width below your breasts, or
higher if your waist or your body size is larger. Hoop size varies from
person to person and the hoop move you attempt. New hoopers are often
intimidated by very large hoops. However, larger, heavier hoops take
longer to spin around your body, providing more time for you to figure
out how to keep the hoop whirling.
The added weight of a larger hoop spins more steadily than using
lighter hoops. Many hoopers use multiple size hoops to practice
different moves. A new move, such as shoulder hooping is easier to
learn with a larger hoop. Once you master the move, you will be ready
to practice what you've learned with a smaller hoop.
Off-body moves that require the hoop to spin around your hand or above
your head are easier to master with a smaller, lighter hoop instead of
a large, heavy hoop. Every hooper is unique and prefers his or her own
special size and weight hoop for the type of workout or dance they
choose to practice. waist.
How It Works
Hoops are able to spin around your body from the momentum you provide
by rocking back and forth pushing your hip and belly forward, slightly
shifting your weight as it spins around your waist. Every time the hoop
hits your stomach, pushing your belly forward keeps the hoop in motion.
Contrary to the circular motion implied by the word "hula," the
movement that keeps the hoop spinning is a forward push motion of your
hip rather than a circular hip movement.
Some people find a front to back hip motion with one foot in front of
the other is easier to control the speed of the hoop. Others prefer
moving their hips side to side. Whatever feels right and works best for
YOU to keep the hoop whirling around your waist is the goal. Over time,
you will begin to mix and match both front-to-back and side-to-side
movements as you explore your own hooping technique.
With one hand on each side, hold the hoop horizontally so that it
touches the small of your back. Wind up by holding the hoop and turning
your body in one direction to give the hoop an energetic spin around
your waist in the opposite direction (most people prefer spinning the
hoop in one direction over another). Push your belly/hip forward
pushing firmly each time the hoop crosses your stomach, shifting your
weight back and forth, forward and back. Keep both feet on the ground
as you push your belly/hip forward with each revolution of the hoop,
slightly bending and straightening the forward leg, shifting your
weight, rocking front to back on each push of your hips. The push of
your hip back is as important as the forward push.
Stand inside the hoop and place your feet hip distance apart and bend
your knees a little. With one hand on each side, hold the hoop
horizontally so it firmly touches the small of your back. Wind up and
turn your body in one direction and give the hoop an energetic spin
around your waist in the opposite direction. Move your hips side to
side, pushing the hoop as it passes over each hip. Remember to keep
your hands and elbows above the hoop.
Most people favor spinning the hoop in one direction over another.
There is no right or wrong direction. Typically right-handers flow the
hoop counter-clockwise to the left, and left-handers flow the hoop
clockwise to the right. Your favored direction is referred to as your
"first direction" or your "in-flow."
Since 2003, the annual Burning Man festival of arts and freedom in the
northern Nevada desert has been a hotbed (literally!) of hooping,
providing an uninhibited and clothing-optional forum for hoopers from
all around the world to share tricks, techniques, and energy. Fire
Hooping is encouraged!
Hooping has now found its way into mainstream gyms and studios as a fun
and effective form of exercise. Classes can be found all across the US
as more and more people rediscover that exercise can be entertaining!
•Avoid moving your hips in a circular motion. This will slow down the
•As in all exercise, it is best to exercise both directions to equally
balance and tone your muscles as you hoop.
If the hoop continues to fall to the floor while waist hooping, you
might need to start with a larger hoop until you find the right point
to push into your hoop as it whirls around your waist.
Falling Hoops in Motion
If the hoop begins to fall below your waist, there are a few ways to
•Bend your knees to get beneath the hoop while pushing your hips really
fast to coax the hoop back up to your waist.
•Turn your body in the direction of the flow of the hoop while pushing
hips really fast.
The key to recovering a falling hoop is to push, thrust and shimmy your
body much faster than normal hooping, whether or not you bend your
knees or turn your body in the flow of the hoop.
When the hoop droops to one side or another, you might be leaning to
one side more than another, or pushing your pelvis/hip too hard on one
side of your body. To level the flow of the hoop, correct your posture
by standing up straight. If that does not work, adjust the position of
your feet. If one foot is in the front, switch the back foot to the