Hoop Like You Know How

Anyone can pick up a hula hoop and spin it around, but a few techniques and tips can make you look and feel like you know what you’re doing, even if you don’t! Hooping is not only fun, but also a great workout, and easy to grasp in a few simple steps. The key elements are hoop size, posture, position, push, and staying positive!

Before you begin, take note that the size and make of your hoop is going to make a big difference to how easy or difficult it is to use. Adult size hoops are usually larger, heavier, and easier to keep spinning. The larger the hoop, the longer it will take for it to rotate around your body, allowing you to move slower, with more determined movements. Most adult hoops range between belly-button and chest height, measuring up from the floor. The weight of the hoop actually works with gravity to keep it spinning longer and works your midsection a little harder to keep it going, which is great if you’re hooping for fitness.

The first thing to think about is your posture. You will be focusing on your hip area to begin with, so you want to have your weight balanced between both feet while keeping your back straight but flexible. It’s usually easier to begin with your feet slightly apart and your right foot further forward than the other. Try this posture without the hoop and rock your weight forward and back with the motion originating in your hips. You may look like you’re doing a cheesy pelvis pump dance, but this helps deprogram your body from wanting to twist and turn as soon as you spin the hoop. Rotating your hips with the hoop actually makes hooping much more difficult and expends more energy than necessary to keep the hoop going. A linear motion pushing against the rotation of the hoop is much more effective. Some find it easier to move side to side instead of front to back, in which case you would simply place your feet side by side and push right to left with your hips.

The second important factor is the starting position of the hoop against your body and in relation to the floor. Although you will be pushing with your hips to keep the hoop spinning, it will actually be moving around your waist, just above your hips, so you want to start with the hoop pressed against your lower back. Hold the hoop with a light grip and make sure that it is parallel to the floor, as evenly as possible. You may be able to check your reflection or shadow to check the alignment. Your arms should be slightly bent so that your hands aren’t too close or too far from your body.

Now for the actual hooping! For simplicity, these steps are written with instructions for hooping to the left (pushing off with your right hand), which is usually most comfortable for right-handed individuals. If you are left-handed or find that hooping to your right works better for you, just reverse the noted directions. Twist the hoop to the right, keeping it against your lower back and level with the floor. With an initial rock forward, push the hoop with your right hand and immediately begin rocking back and forth with the hoop. When the hoop rolls across your back, push back; When the hoop rolls across your belly, push forward. It’s that simple! There’s a good chance that the hoop will drop a few times, but just pick it up and go again. If you have trouble getting into the rhythm of the hoop, try spinning the hoop around your body without moving to keep it going; this will give you the chance to really feel where the hoop is landing and when you should be pushing forward and back.

Even if it takes you a while to get the hang of hooping, your general expression and attitude makes a huge difference in how well you appear to be hooping. If you keep a smile on your face and look like you’re enjoying yourself, others will naturally assume that you know what you’re doing. One aspect of this is paying attention to what your hands are doing while you hoop. Many people want to immediately start doing fun things with their hands, which is fine if you are a natural at spinning the hoop. Most often, it’s easier to keep your hands level with your forearms, slightly outstretched to each side, out of the rotation of the hoop. You can also use your hands to help keep your hips in motion by pumping your hands in and out in opposite motion from your pelvis. Again, it may appear a little cheesy, but you’ll look more like you’re showing the hoop who’s boss rather than the other way around!

 Once you’ve mastered these fundamentals, you can proudly call yourself a hooper! In no time, people will be asking you how to teach them how to hoop. All you have to remember is size, posture, position, push, and stay positive. Most importantly, make sure you’re having fun!

Images via the HoopSmiles video “How to Hula Hoop Rap Song,”

http://www.youtube.com/watch?v=DR0hc7lT0hE