Want to feel good, move with flow, and actually have fun while you’re at it?
Of course you do. Grab an adult size hoop that’s right for you, and let’s go.
Want to fast-track your learning? Jump straight to the free video course…how to hula hoop in 7 easy steps
Before you start, here’s what you actually need
The right size hoop.
This is the single biggest thing that decides whether hooping clicks for you or not. If you’ve tried a kid’s hoop from a toy store and felt like a failure, please hear this: it’s not you. It’s the hoop. A hoop sized for you should measure from the ground up to somewhere around your belly button, not a toy sized for someone half your height. Full sizing guide here. If you’re not sure where to buy one, or want to know if making your own is realistic, here’s where to start.
Learn online, at your own pace.
Start with Learn to Hoop in 7 Easy Steps, completely free. Once you’ve got that foundation, 10 Tricks for Total Beginners is also free and will get you flowing with more confidence. When you’re ready to go further and want real structure and support through your first month, the 28 Day Hooper’s Starter Pack walks you through it step by step.
Not sure which one’s right for you? Check the course guide.
You can also find hundreds of tutorials over on the Hooplovers YouTube channel.
A hoop space.
Once you’ve got your hoop, clear yourself some room. You don’t want to be clipping furniture or lamps while you’re figuring things out. Outdoors is ideal, a park or a backyard, but any open indoor space where you can move freely works fine too.
A focus on fun, not perfection.
Hooping takes play and practice, same as anything worth learning. If you haven’t been moving your body much lately, be patient. Give yourself real time to get used to the sensation before you decide whether it’s “for you.”
A playlist that makes you want to move.
Music helps your body and the hoop find the same rhythm. Put together something you actually love before you start, not something you think you’re supposed to hoop to.
Look, I made you 15 fresh playlists (free)
Waist hooping, broken down into easy steps
- Stand with your feet either hip width apart, or one slightly in front of the other, whichever feels more stable to you.
- Press the hoop into the small of your back, flat and horizontal.
- Give it a firm, flat push with your hands in whatever direction feels intuitive. The hoop should keep rotating around your body a few times even before you move.
- The moment it starts spinning, start a rhythmic pulse through your middle. Push back and forth if one foot’s in front of the other, or side to side if your feet are parallel.
- If it drops, that’s not failure, that’s hooping. Pick it up, press it into the small of your back, give it a firm flat push, and get your pulse going again straight away.
Ready to spin? Not quite yet? Try this Start the free 7 Day challenge now.
A few things worth remembering
Wherever the hoop sits on your body is where your pulse/push/thrust needs to be. Too much movement below the hoop, in your hips or knees, and you’ll pull it down instead of keeping it up.
Building hoop stamina takes time. If it keeps slowing after a few rotations, that’s completely normal starting out. You build speed back up by intensifying your torso pulse, not by panicking and adding more hip movement.
Browse the full free course library here.
Keep going
Hoop as much as you watch. Practice and play are what actually move you forward, not more tutorials. And always, always have fun with it. Hooping is a genuinely playful way to move your body. Be patient, trust that it will click, and enjoy getting there.
Happy hooping.
Want more hoop dance moves once you’ve got the basics down? Subscribe on YouTube, or go deeper with Hooplovers courses
A quick note: hooping looks playful, and it is, but it’s also a genuinely active, heart pumping form of exercise. If you have any health concerns, check in with your practitioner before starting something new.
