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How to Hula Hoop

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Hula hooping can burn up to 420 calories per hour. This exercises also makes your back and belly muscles stronger, fix your posture, improve coordination, and boost your mood.

5-Minute Crafts has prepared a step-by-step manual on how to hula hoop — from choosing the right clothes and equipment to how to do the motions during the workout.

1. Choose the right clothes.

Put on clothes that are made of non-slippery fabrics and are tight, but don’t make it hard to move. A great choice would be cotton leggings and a T-shirt. It’s better to not wear baggy clothes because the hoop won’t be close enough to the body. Also, fabrics like satin are not good — because the hoop will just slide down.

2. Get a hoop in the right size.

To make things work, it’s important to choose the right-size hoop. Ideally, it should reach your waist when you put it vertically next to you. If you get a smaller hoop, it’ll be too hard to control.

3. Get into the basic position.

  1. Place your legs shoulder-width apart and bend the knees a little.

  2. Straighten your back and spread your shoulder blades.

  3. Step into the hoop, grab it with both hands, lift it, and put it against your lower back.

  4. Make sure your elbows are bent at 90°.

4. Find the contact points.

Find 2 contact points for the hoop. If you are rotating it to the left, one point will be at the left hip and the other — at the beginning of the right hip. If you are going to the right, it will all be vice versa.

5. Start rotating the hoop.

  1. Rotate the torso and the hips to one side and push the hoop to the other.

  2. Alternate between your legs to spread the body weight between them to make the waist push the hoop.

  3. Concentrate on the contact points. Imagine the hoop going on them — from one to the other. This way, you won’t need as much effort to keep going.

  4. If the hoop falls, don’t worry — just pick it up and try again.

Useful tips

  • Be patient. It will take you some time before you learn to keep the hoop on your waist. It might take up to several weeks. Just keep practicing and over time, you’ll get better.
  • Find the right space. It will be hard to hula hoop in a small space. Make sure there’s enough room and that the hoop can rotate easily. If you can, go to the beach or a park.

  • Turn on some good music. Make a playlist of your favorite songs to make you feel better while working out.

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