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6 Beginner hula hoop moves to try

With the summer in our midst, it’s time to go outside and get fit with hoop dancing. Whether or not you have chosen to begin your hooping journey, it’s great to learn and practice these basic moves. You’ll be flowing with hoops in no time.


1. Waist hooping

t The most basic hoop move of them all, of course, is waist hooping. Although it is around the body, the move is all in the foot. If you need to get the hoop going and not fall down, plant one foot in front of the other, and then begin your first rotation by starting the hoop and pushing it as hard as you can. Then begin to rock back and forth from one foot to the other as you shift your weight. Eventually, you will begin to feel the hoop touching your body in the same places, and you will get into a groove. Remember: This takes practice. Have patience and don’t give up.

2. Hand hooping

t Begin by putting your right hand out, as if you were going to give someone a handshake and keep your thumb up. Place the hoop in the corner of your thumb and hand; this is the sweet spot for hand hooping. You can then grab the hoop at the bottom, with the top of the hoop to the sky, then let the hoop fall and open your hand like you are giving a handshake. Once the hoop falls, you move your hand up and down briskly for the hoop to continue to circle around your hand.

3. Halo

t This is very similar to hooping on your hand, except it is above your head.

t The easiest way to begin this move is to hold the hoop flat in front of you, then begin to spin around and slowly lift your hand up while spinning. As soon as the the hoop is above your head, let the hoop spin in your hand in the same way you spin it in front of you.

4. Spinning

t One of the most basic and useful moves of the hoop world is the spin. Sounds easy, but see how long you can spin around in a circle without getting dizzy… you’re probably dizzy as you’re reading this.

t You want to get your spinning down, as it makes 80 percent of all hoop moves easier to do. Try to waist hoop and spin around and watch what happens. The trick is to focus your eyes on one point and continue to turn your body and make contact with the hoop.

5. Neck hooping

tOK, so it’s not particularly a beautiful move, and most hoopers don’t do it very often, but it is the first step to begin shoulder hooping. So get this movement down and you’ll be on your way.

t This motion is very similar to waist hooping. Hold the hoop at your neck and throw the hoop around it. When you catch the sweet spot in your spin (usually at the second rotation), you will then rock the top half of your body back and forth, just like waist hooping.

6. Flow

t Turn on your favorite song or album and just dance. This is the simplest way to learn your style and come up with new moves. When you’re in the moment, it’s easy to transition your movements and let your body do what it naturally does.

Photo credit: Cathy Yeulet/Hemera/360/Getty Images

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