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Hula hooping is not only fun but a fantastic way to wow your friends. With a little practice, you can become a hula hooping pro! It also makes for a great fitness activity if you’re trying to slim down and tone up. This Mytour article covers the basics for beginners plus some exciting advanced moves.
Instructions
Getting Started with Hula Hooping
Dress in workout gear. Opt for snug clothing to keep the hoop from catching and to allow for smoother motion.
- Comfortable footwear helps, but athletic shoes aren’t required. You can even go barefoot if that’s your style—either way, it won’t affect your hooping.
- Skip the bangles and dangly jewelry—they might tangle up in the hoop.
Place the hula hoop on the floor. Select a hoop that stands about waist- or chest-high when upright. Bigger hoops are perfect for beginners—they rotate slower, making it easier to catch the rhythm.
- If you're serious about hooping, experiment with different sizes and weights to discover your best fit.
Step into the hoop. Though you can step inside while it’s flat on the ground, it’s often easier to lift the front with your hands shoulder-width apart and let the back touch the ground. As you raise it, step through until your feet are inside, just behind the hoop.
Slide your hands out to the hoop’s sides. As you lift the hoop off the ground, move your hands toward its edges, keeping them spaced comfortably apart.
Lift the hoop to your waist. Position one foot ahead of the other to help maintain balance.
Hold the hoop firmly with both hands. Rest it gently against one side of your waist.
Give the hoop a spin. Right-handed? Twist it counter-clockwise. Left-handed? Send it spinning clockwise.
Start circling your waist. Push your belly forward as the hoop rolls across it, and push backward as it moves behind you. Or try gentle circular waist movements—when it touches your left, shift left; when it hits your right, shift right.
- With practice, you’ll find your ideal rhythm to keep the hoop going.
Keep that hoop spinning. Keep your hips moving in a smooth circle and let the hoop wind around your waist like a swirling barber pole.
- If the hoop drops below your waist or hits the ground, no worries—just pick it up and try again.
- Test both directions. Though most righties prefer counter-clockwise and lefties clockwise, your perfect flow—your "in-flow"—might surprise you.
Don’t sweat it if the hoop drops at first. That’s totally normal. Just scoop it up and keep practicing. Feeling the rhythm matters just as much as the technique.
- As you level up, you’ll learn smooth tricks to recover a falling hoop mid-spin.
Enjoy yourself! Keep the motion going as long as you can and have a blast doing it.
Advanced Hula Hooping
Get the hang of saving a falling hoop. Once you’re more confident and want to avoid picking it up every time, learning how to catch a hoop on the drop can extend your flow and boost your style. Try these recovery tricks when it slips below your waist:
- Bend your knees and thrust your hips rapidly to send the hoop climbing back up.
- Turn in the same direction as the hoop’s spin while pushing your hips quickly.
- Speed up your body movement to bring the hoop back to its sweet spot.
Expand your hula hooping skills. As you level up, add some new tricks to your routine:
- Move faster by shifting your weight quickly or pumping your core more aggressively.
- Travel while hooping by turning in the direction of the spin and shuffling your feet to follow it.
- Give the "booty bump" a go—spin the hoop using your backside instead of your waist.
- Experiment with moving the hoop up and down your body—skilled hoopers can shift levels while keeping control.
- Up for a challenge? Try spinning the hoop around your head, arms, or even a single leg—lighter hoops are your best bet for these advanced moves.
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Bigger hoops rotate slower and are easier to manage—if you're around 5'8", go for one with a ' to 4' diameter. Heavier hoops add control but don’t go so heavy that you struggle to keep it spinning.
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Switch up your ab workout—ditch the crunches and pick up a hoop for a fun core-burning alternative.
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Think of hula hooping as more of a rocking motion than a circular hip swirl.
The tips in this section come straight from real Mytour readers. Got a clever hooping hack or technique? Share your wisdom with the community using the submission box below.
- As the hoop rolls across your back, give it a rapid 2-3 spin boost before returning to your regular rhythm—this little flair will level up your hooping game!
- Choose a hoop that sparks joy—think shiny tape, bold colors, or your personal favorites. The more you love it, the more fun you’ll have!
