Start with a bigger hoop
To hula hoop, spin the hoop around your waist and keep it going with a steady push of your hips. Adult hoops for beginners are larger and heavier than the small plastic hoops of the 1950s, and they are much easier to use.
A larger, heavier hoop spins more slowly. That gives you time to find the rhythm.
Check the size
Stand the hoop on its edge. It should reach about a palm width below your chest, or higher if your waist or body size is larger.
- Use a larger, heavier hoop to learn a new move such as shoulder hooping.
- Use a smaller, lighter hoop for off-body moves around your hand or above your head.
It is a push, not a circle
The word "hula" makes people swing their hips in circles. That slows the hoop down.
What keeps it up is a small push of the hip and belly forward each time the hoop touches your stomach, then a push back. Rock, don't swirl.
Front-to-back waist hooping
- Hold the hoop level, one hand on each side, touching the small of your back.
- Turn your body one way and spin the hoop firmly around your waist the other way.
- Push your belly and hip forward, not in a circle, each time the hoop crosses your stomach.
- Keep both feet on the ground and shift your weight front to back.
- Push your hip back as firmly as you push it forward.
Side-to-side hooping
- Stand inside the hoop, feet hip distance apart, knees slightly bent.
- Hold the hoop against your back and spin it around your waist.
- Move your hips side to side, pushing the hoop as it passes each hip.
- Keep your hands and elbows above the hoop.
Find your own motion
Some people control the hoop better front to back, with one foot ahead of the other. Others like side to side. Try both. Over time most hoopers mix them.
Choose your direction
Most people favor one direction. Right-handers usually flow the hoop counter-clockwise, and left-handers clockwise.
Your favorite direction is called your first direction, or in-flow. There is no wrong one.
Practice both directions so both sides get equal work.