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How to Hula-Hoop

Hula-hooping isn't just for kids. It's a fun and exciting way to stay in shape.


  • Step 1: Wear athletic clothes Wear form-fitting athletic clothing. Baggy or loose clothing may slow the hula hoop's rotation.
  • Step 2: Get it going With one foot in front of you, place the hoop against your back at waist height, wind it back, and then push it firmly counter-clockwise.
  • TIP: Choose a hoop whose diameter reaches from the ground to between your waist and mid-chest. Larger hoops rotate more slowly and are easier for beginners.
  • Step 3: Push and shift Push your stomach forward with a pumping motion as the hoop rolls across your stomach and back as it moves across your back. Shift your weight between your front and back legs.
  • Step 4: Find your direction Spin the hoop in the opposite direction to find which direction feels natural. Right-handed people usually prefer rotating the hoop counter-clockwise, while lefties prefer clockwise.
  • Step 5: Speed up and slow down Shift your weight between your feet more quickly or pump your torso faster back and forth to increase rotation speed.
  • TIP: Use a heavier, weighted hoop for a more intense workout and a smaller, lighter hoop for doing tricks.
  • Step 6: Turn your body Slowly turn your body in the direction that the hoop is spinning, taking small steps as the hoop hits your back.
  • TIP: Join a hoop-dancing class to increase your hooping skills and to interact with fellow hoopers.
  • Step 7: Booty bump Experiment with tricks like the booty bump: slow the rotation of the hoop until it rolls down just below your hips, then speed up to keep the hoop rotating there.
  • FACT: The Hula-Hoop was introduced in 1958 and took the nation by storm with an estimated 100 million hoops sold in four months.

You Will Need

  • Athletic clothing
  • A hula-hoop
  • Ample room
  • Upbeat music (optional) (optional)

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