Hula hooping has transformed from a children’s toy to a fitness craze. You can find hooping classes, or hooping-hybrids like Hoopilates, in gyms, yoga studios and Pilates classes across the country.
Part of the hula hoop’s appeal is that it’s fun, even if you’re twirling it to build core strength, posture and fitness. You can master basic hooping in just a few minutes and, although you can easily transition to learning more complicated techniques, doing a basic hula hoop is fun in its own right.
Step 1
Stand straight, feet about hip width apart, knees slightly bent, with the hula hoop around your body. Support it with body hands. The hoop should be horizontal, with one side touching your lower back and the bulk of the hoop protruding in front of you.
Step 2
Spin the hoop gently so that it starts twirling counterclockwise. Let go immediately.
Step 3
Rotate your hips gently counterclockwise to keep the hoop moving. You only need to move your hips a little bit; try to imitate the subtle movements of the traditional Hawaiian hula dance, which inspired the hula hoop’s name.
Step 4
Start the hoop spinning again from waist level every time you drop it. If you relax and use small, controlled movements, you should be able to keep the hoop spinning around your waist after a few minutes of practice. From here, you can start experimenting with more advanced techniques, like hooping slower or faster to move the hoop down or up your body, respectively, as it spins.
Tips and Warnings
- If you struggle with twirling the hoop while standing square, the Hula Hoop Madness website recommends that some beginners may benefit from placing one foot slightly in front of the other. If you’re left-handed, or can’t seem to get the hoop spinning counterclockwise, try twirling it clockwise instead. You’ll end up rotating your hips clockwise, too, to keep the hoop moving.
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