The hula hoop is not only a great abdominal muscle exercise, it is also a fun way to impress your friends. To be an expert hula hooper you need to practice and improve your coordination. If you want to know how, just follow these simple instructions and you'll be an expert in no time!
Steps
Part 1 of 2: Hula Hoop for Beginners
Step 1. Wear comfortable, athletic clothing
Wear a top and tight pants so the hula hoop doesn't get caught in your clothes.
- Comfortable shoes facilitate exercise. They don't need to be technical shoes.
- Remove the bracelets and any pendant jewelry that could get stuck in the hula hoop.
Step 2. Place the circle on the ground
Choose one that comes to your waist or chest when you place it vertically next to you. The larger hoops are ideal for beginners because they spin slower and allow you to manage the pace.
If you really want to commit to the hula hoop, you can try different types of hoops for weight and diameter, and choose the one that suits you best
Step 3. Enter the circle
Step 4. Get down and grab him by the edge
Keep your hands at a comfortable distance.
Step 5. Bring the hula hoop to waist height
Bring one foot forward slightly for more balance.
Step 6. Hold the circle firmly with both hands
Lean it against one side of your torso.
Step 7. Spin the hula hoop
If you are right-handed, give the circle a sharp swipe counterclockwise. If you are left handed clockwise.
Step 8. Begin moving your waist in a circular motion
Push your stomach forward as the hula hoop rests on it. Push back with your back as the hoop leans against it.
Eventually you will find the perfect movement to push with the torso
Step 9. Continue spinning the hula hoop
Don't stop moving your waist if you want the circle to keep going around it (remember the old barber poles that went endlessly? The hula hoop is just like that!)
- If the circle drops below your waist or falls to the ground, pick it up and start over.
- When the circle falls, try spinning it to the other side. Even if right-handers prefer a counter-clockwise rotation and left-handers one hourly, this doesn't necessarily apply to you. The direction you prefer is called "first direction" or your "flow".
Step 10. Expect the circle to fall on you on the first few tries, as you have to get used to the movement
Just keep practicing. It is more important to feel the movement than to follow the instructions.
When you are good enough, you will discover some tricks to get a hula hoop back on the waist when it is falling
Step 11. Enjoy
Part 2 of 2: Advanced Hula Hoop
Step 1. Learn to retrieve a falling hula hoop
If you feel it is coming down and you don't want to bend over to retrieve it from the ground, you can learn how to make the circle go up. It's a trick that will make you look like a pro and allow you to spin the hoop for longer. Here are some things you need to try to do when the circle drops below the waist:
- Bend your knees below the circle and push very hard with your hips to bring it back to your waist.
- Turn your body following the direction the hula hoop rotates while pushing with your hips very quickly.
- Move your body faster than usual to recover the position of the circle.
Step 2. Master more hula hooper skills
With experience you will be able to add some tricks to your repertoire. Here's what you could do:
- Practice faster movements. You can do this by shifting your weight faster or pushing your torso back and forth more frequently.
- Move with the hula hoop. To do this, turn your body in the same direction that the hula hoop is moving. Drag your feet in the exact direction.
- Try the "hip strike". Instead of twisting the hula hoop around your waist, try it at the buttocks.
- Try to make the circle rise and fall along your body. An experienced hula hooper can voluntarily move the hoop higher or lower in his waist.
- If you really want to be a hula hoop wizard try spinning it around your head, arms, or even a leg. Lightweight rims are best suited for this purpose.
Advice
- If you have trouble moving your pelvis, separate your legs further and, keeping them still, bend them, focusing on one foot and moving one leg in small circles starting at the hip. This will help you maintain the right rhythm for the rotation of the pelvis.
- Larger hula hoops spin slower and are easier to handle. For a person about 170cm tall, a circle with a diameter of 110/120cm should be ideal. Heavier hula hoops are easier to maneuver, but they should never cause you pain.
- The hula hoop is a fun way to exercise your abs. If you are tired of the usual crunches, try the hula hoop!
