How to dance with a hula hoop

How to Hoop Dance for Beginners – The Spinsterz

Hula Hoop Dance is a dynamically evolving genre, adaptable to any style of music, approachable for the solo dancer, duet or ensemble, and accessible to all generations and body types. Some styles of hula hoop dance keep the hoop rotating on the core body, as the dancer focuses on footwork and the movement of the arms around the hoop. Other styles keep the hula hoop off of the body the entire time, manipulating any number of hula hoops to move in the space surrounding the dancer. Still, other styles move the hula hoop between planes, core hooping, and off body hooping. Sometimes the hula hoop rotates around a body part, rolls along a path, or doesn’t rotate at all.


If you are just entering into the world of hoop dance, there are two pieces you need to focus on:
    • Exploring the movement of your own body and
    • Learning to communicate with your hula hoop.


After working with these fundamental skill sets, your own personal hoop dance will begin to morph into a style that feels right to you. Please note that I could spend an entire weekend nerding out and elaborating on the building blocks of hoop dance, but in the context of this moment, I hope to give you the first stepping stones to welcome you onto your own personal path of discovery.

Step One: On Body Hula Hooping aka “Body Rocking Hoop Dance”

Each of the following On Body Hula Hooping topics will begin by explaining the foundational movements. While each of these building blocks is described for the absolute beginner, it can be helpful for even the experience hula hooper to revisit these fundamentals. Even if dancing with the hoop of your body is your goal, these “Body Rocking” exercises will help you open up ways to move your body in dance that can be applied to off body hooping later on.

Each topic will end with exercises to convert the foundational movement into dance.


Waist Hooping Foot Work

Whether you are picking up your hula hoop for the first time or have already been loving on your hula hoop for a year, take it back to that first push of the hula hoop around your waist. Note that the diameter of the hula hoop will determine the speed your body has to move. For more information on how to pick your hula hoop, take a moment to review “What hula hoop size do I need.”

Place the hula hoop on the small of your back. If you lean a little into a back arch you will feel that spot that your body starts to hug the hula hoop. Take one step forward so you have one foot in front of the other. It doesn’t matter which foot you use, just pick the one that feels most natural to start. Keeping the hula hoop parallel to the ground, give it a strong push with your hand in toward your tummy so that the hula hoop can rotate around your body a few times without you even having to move your body. Learning the control of this first push can make or break the ease of your hula hoop practice. Try this same thing with the other foot in front or while pushing with the other arm and get used to both sides.

Once the hula hoop is spinning around your waist, move your body in a straight line so that your belly button is drawing a line between your toes. Keep your heels on the ground and your knees soft as your body finds the tempo of your hula hoop.

Keeping the idea of your belly button moving in a direct line between your toes, try these three-foot positions:

   1. Right foot forward – Body moves front to back
   2. Left foot forward – Body moves front to back
   3. Feet side by side (2 feet apart) – Body moves side to side

In each of those positions practice pushing the hoop in either direction so that you can do each foot position with the hoop spinning right or left. Then try changing foot positions without letting the hula hoop drop.


The Dance

Start by putting on your favorite song. Practice changing your foot positions so that you are placing your foot into the next position with key moments of the song like the beginning of a new line or a strong beat. As you get further into the song, try changing the foot position more often or repeating patterns of movements. As you gain confidence, experiment with other foot movements like a grapevine, a box step or a cha-cha. Put on different styles of music and see how the style of music changes how you want to move your feet.

This is a core foundation of Hula Hoop Dance footwork. The more you play with this concept the more comfortable your body will become, separating the movement of your hips from the movement of your feet. You will find that while your feet will change speeds with the steps and the music, the rotation of your hula hoop will stay consistent. It is natural to feel frustrated at first, so it can help to try a hula hoop with a larger diameter than you would usually use when trying new footwork.


Turning Your Body

Turning or spinning your body while hula hooping has many purposes.

   1. Adds a contrasting movement and allows you to face in any direction
   2. Changes the speed of the hula hoop in relation to your body
   3. Can make learning new tricks and movements easier
   4. Assists in catching a hula hoop that is starting to fall
   5. Disguise or smooth out transitions into other parts of a dance

Turning the same direction that the hula hoop is spinning will make the hula hoop’s rotation feel slower in relation to your body. Turning the opposite direction will increase the speed of the hula hoop in relation to your body so that you will have to move faster as well. For the purposes of beginner hoop dance, we can focus on turning the body in the same direction that the hula hoop is spinning.

A compass turn is a solid building block and starting place for beginners. Pick an anchor foot based on which way the hula hoop is spinning. If the hula hoop is spinning to your left, make your left foot the anchor. If the hula hoop is spinning to your right, have your right foot be the anchor. Place your feet side to side and find a comfortable stance to hula hoop with your hips moving side to side. While your anchor foot pivots in place, use your other foot to push your body in a small 45-90 degree turn. Once you place your foot back down, take a moment to make sure your waist still has control of the hula hoop before making your next turn.

A float turn uses a similar concept as the compass but turns your body a full 360 degrees and turns your body the same speed as the hula hoop for one rotation. This gives the illusion that the hula hoop is floating during your spin. Start with your anchor foot in a forward position and push off with your other foot, using enough force to spin yourself in a full circle. When you complete the spin place your lifted foot back down and continue waist hooping. Be sure to spin your body the same direction that the hula hoop is spinning and to restart your waist hooping movement as soon as your foot hits the ground. Remember to practice these turns in both directions!


The Dance

The use of an anchor foot helps keep a dancer grounded when learning how to turn, but finding freedom from the ground will help release the body into the flow of dance. Start practicing free form turns by moving one foot at a time, remembering from the waist hooping exercises that where ever your feet land, you can regain control of the hoop by thinking about moving your core with the line between your feet.

Put on some music and incorporate your turns into your foot work practice. Since turning with the hula hoop changes the speed of the hoop in relation to your body, you can use your turns to fit your steps and your movements closer to the speed and feel of the music. Try adding a float turn to accent a moment of the music or switch between facing a single direction and slow turns to reflect the lyrics.


Where Do the Hands Go?!

One of the most common thing's arms will do when learning how to hula hoop is to imitate a t-rex. These t-rex arms or chicken wings do well for keeping our arms out of the way of the hula hoop, but will not be your first choice when dancing with the hula hoop. The first way to approach hand and arm movements is to start paying attention to where they are and let them do anything other than the t-rex. Think of it as a three-part process with your shoulders, your hands, and your arms dancing between them.

Start by relaxing and positioning your shoulders. Roll your shoulders forward, up, back, and down a few times, and end with the back and down, an exhale, and imagine your shoulder blades melting down either side of your spine.

Next, think about different places for your hands to be. Extend them out to either side, reach them in front of you, place them behind your head, or hold them on your heart. Your hands could be mirrors of each or each could be doing a separate thing. Experiment with the direction of the palms and the position of your fingers as if each of your hands are their own unique and relaxed sculpture.

Finally, bring your focus to your arms. Stretch your arms wide or let the elbows be soft and gently bent. Your arms might create strong lines, or curve into circles. Find different paths for your arms to take as you switch your hands to new positions.


The Dance

So much of the dance happens in the spaces where your arms are moving to a new position. Ground your feet and start your hula hoop in your dominant direction so that your focus can be on your arms while your body keeps the hula hoop moving. Turn on some music and with every line, move one of your arms. You might move your right hand to 4 different positions before moving your left, or you might switch arms each time. Try leading the movement with your hand, your shoulder, or your elbow and let the rest of the arm follow. Different ways of moving your arm will fit different styles of movement. In the beginning, just find the movements that feel good in your body.

As you get used to having your arms and hands dancing in the air above your hoop, start moving your feet again. Turn with your hoop and use your hands to make circles in front of you as they mirror your hoops movement. Then try to use these movements following the hoop to transition between a different arm and hand positions that you liked. Incorporate arm movements into your float turns by starting and ending with your arms wide, and bringing your hands toward your chest during the spin. Just like before, play different styles of music and try to change the movement of your arms to reflect what you hear.

Don’t forget to practice spinning the hula hoop in the other direction, and see how that changes the way your arms want to move!

Step Two: Empty Space and Outer Space

Getting to know the empty space in and around your hoop gives your whole body a new place to dance. At the same time, dancing within this empty space prepares us for other tricks like breaks, paddles, lifts, and other transitions.


Inside Windows aka Inner space

If you look down at the hula hoop spinning around your waist, there is a moving window of space between the circle of the hula hoop and your body. The same thing can be said of a hula hoop rotating around your legs, neck, hands, feet or any other part of your body. The empty space between the hula hoop and your body is the inside window.

To start exploring the space while waist hooping, start by trying to dip either hand into that window and pull it out again without touching the hula hoop. If your hula hoop is spinning to your left, start by dipping your left hand into the window when it appears in front of your body. If you hoop is spinning to your right, use your right hand in front. Once you dip this hand into the hoop, you can follow the window to the back of your body before you pull your hand out of the way. Where the first hand exits the hoop behind the body, the second hand can enter and follow the window back to the front of the body. With this technique, you can utilize the full window of space around your body without ever making contact between your arm and the hula hoop.


The Dance

Remember how spinning the same direction as the hula hoop slowed the hula hoop down in relation to your body? Incorporating turns gives your hands more time to dance in and out of the windows. As you listen to different songs, start dipping your hands into the windows and following the movement of the hula hoop. When bringing your hands back out try to reach out to one of your favorite positions from the previous exercise and resist the urge to sit in the t-rex position. When in doubt, just let your hands and arms follow circular motions in time with the music.

As you play with the windows your body will become more comfortable crossing the line previously held by the hula hoop. You might want to try keeping your arm inside the window and close to your body so that the hula hoop rolls over it for one rotation before bringing it back out. These switches will also help prepare you for shoulder hooping and other transitions.


Outside Windows aka Outer Space

Outer Space refers to all of the space on the other side of the hula hoop from your body. It may seem far away, but at any point when the hoop is in contact with your body, outer space is an inch away. A great way to get used to playing with your outside windows is to try to touch your leg by reaching to the outside of the hula hoop and swinging your arm down and through the window to outer space. This movement is very similar to playing within the inside windows, only now your arm follows the place where the hula hoop is touching your body instead of following the point that is furthest away.


The Dance

Once you have a grasp on where your hands and arms fit into outer space, you can start playing between the inside and outside windows. Explore the space above, below, and within the flow of the hula hoop and imagine your hands making spirals and circles following the direction the hula hoop is moving. Your hands are dancing through the empty space and your body is familiarizing itself with the movement and every changing location of the hula hoop around you.

Step Three: Style

Like every form of communication, the more you practice your dialogue with your hula hoop the smoother and more natural it will become. The same goes for the movement of your body. At this point do not be worried about if your movements are beautiful or if your transitions are graceful. Regardless of what your movements are, the more comfortable you become making them, the more naturally graceful and beautiful they will appear.

As you find favorite styles of music to hula hoop to, take a moment to watch a couple videos of professional dancers performing to that style of music without props. You don’t need to make any attempts to look like those videos, but see what type of inspiration you can draw from their movements. Explore ways of using your feet and your upper body to imitate styles that you like. Then put on some good tunes and let it flow. If the space allows, put on a blindfold or close your eyes. It is in these moments between you and your hula hoop that your own individual style will start to introduce itself to you.


The Next Steps

From these foundations, you can go in any direction depending on what you want to focus on. Here are some ideas for your next stepping stones:

    1. For more “Body Rocking” core hoop dance, start learning chest, shoulder, waist and leg hooping
    2. Keep the hoop around your waist but start exploring angled hooping and barrel rolls
    3. Learn a lift or pizza toss to transition into off body hooping
    4. Practice breaks and paddles to change the direction and momentum of the hula hoop

Search for a local instructor, a regional hoop jam, ongoing classes, or traveling workshops to learn from other hula hoopers and join the growing community. Keep an eye out for new tutorials and online classes from The Spinsterz if you are learning from home.

Ready to get hooping? Check out a great hoop for beginners below!

Top 10 Hula Hoop Tricks for Beginners

We share ten hula hoop tricks for beginners to help you learn to hoop dance and build your hoop flow. These hoop dance tutorials were created by some of our favourite hoopers from around the world including Marawa the Amazing, Deanne Love, Jon Coyne aka Hoopsmiles, Jo Mondy from LiveLoveHoop, Morgan Jenkins from the Hooptown Hotties and myself! I’m Mishie Hoops, founder of The Hula Hoop Institute and creator of The Hoop Dream Retreat.

This article includes hoop dance tutorials suitable for absolute beginners – hula hooping on your waist, hooping in lasso, passing around your body, barrel roll isolation, horizontal isolation down, lift off from waist, the Z-spin, hula hoop escalator, hand toss and an introduction to dancing with your hula hoop. Yes, you can dance with only a few beginner hoop tricks! 

Are you ready? Grab your hoop and let’s get started!


    World Record Hula Hoop Champ Marawa the Amazing teaches us how to waist hoop while keeping core muscles engaged, giving our tummies a good workout! The constant muscle engagement helps to tone your core while increasing flexibility and improving your coordination and balance.

    Did you know that you can burn 7 calories a minute or up to 400 calories an hour hula hooping?

2. Hooping in Lasso


Get your inner cowgirl or cowboy on by hooping in lasso with Jon Coyne aka Hoopsmiles. This is a great and simple hoop move for dancing as you still have the full freedom of the rest of your body while playing with your hula hoop.

Jon is also known worldwide for his How to Hula Hoop Rap Song featuring Liam SpinYang Ocean.

3. Round-and-Round / Passing the Hoop


Missy from Lansing Hoops explains how to pass the hoop in front of and behind your body. Round and Round, or passing, is an easy hoop trick that can be used to transition between more complicated moves or to allow you time to rest during your hoop flow session without completely stopping.

You can also try this trick at different levels around your body, for example, passing around your knees, or around one leg with the other leg raised. Try it out and see what you can create!


Barrel Roll Isolation


The Barrel Roll Isolation is a great introduction to basic hula hoop isolations!

Let’s try your first isolation with myself 🙂 Mishie Hoops, founder of The Hula Hoop Institute to learn how to turn and twirl your body while using two hands to keep your hoop in the same place and create an isolation effect.


5. Horizontal Isolation Down

The Horizontal Isolation Down or 2-Hand Float On is basic hoop transition move that you can use to put the hoop on and also take it off your body. My own first hoopdance teacher and YouTube sensation, Deanne Love from Hooplovers shows us how to connect 2 of the tricks you’ve already learnt from this article – transitioning from doing the hula hoop lasso above your head, into waist hooping, using the Horizontal Isolation Down.

This is a super graceful you can use continue your hoop dance and flow smoothly without pausing to put the hoop on or take the hoop off your body! 

6. Lift Up From Waist Hula Hoop Trick


Another great way you can remove the hoop from your body from waist hooping is the Lift Up From Waist or sometimes called the Back Lift. In this Hula Hoop Basics tutorial, Kamala from Fire Groove shows us how to lift the hoop up from off our waists – which is another great transition into the Lasso!

In the case you’re a French speaker, Lila Chupa-Hoops also teaches Le Lift Up in French! 

7. Z-Spin


The very entertaining Jane Fondle from Hoops, Thighs, Buttocks shows us how to do one of her favourite moves, the hula hoop Z-spin along with some booty shaking moves and a balloon. WOO!

She goes into some two hoop variations that you can come back to when you feel more comfortable with your hoops! But now you can try the Z-spin with both your dominant and non-dominant hands! 

8. Hula Hoop Hand Toss


It’s pretty common for hula hoops to be flying all around the place when we are learning to hoop dance, however this is a tutorial for intentional throwing! Gennie Garvey of The GemGen Corner demonstrates the Hula Hoop Hand Toss with tips on how to throw and be able to catch your hoop!


The Hula Hoop Escalator


After 2 years of trying to figure out the Hula Hoop Escalator, I finally learnt the classic escalator trick with this tutorial by Jo Mondy of LiveLoveHoop. Now I am obsessed with all the variations and teach all beginners this move as it looks so fancy and is actually really easy! 

You can also learn from my tutorial for The Escalator and Reverse Escalator which I made while I was in Bali, Indonesia!



How to Start Your Hoop Dance Flow

Last but not least, starting putting some of your new hula hoop tricks together! Here’s a demonstration of how you can dance with just 5 beginner hoop dance tricks with Morgan Jenkins of the Hooptown Hotties.



So there is it, a wrap up of our take of the top 10 free hoop dance tutorials for beginners, and how you can start connecting your hoop tricks together to find your hoop flow! Try all these tricks in both directions or with both your dominant and non-dominant hands to build on your coordination and strengthen both sides of your body equally!

Tag us on Facebook or Instagram @thehulahoopinstitute in your hooping videos so we don’t miss out on following your hoop journey!

Let us know in the comments below if there are any tricks you’d like to learn, or beginner hula hoop tutorials from your favourite hoopers we need to feature in our upcoming articles!

Hula Hoop Dancing | dancekvartal

And we have a new thing - dancing with Khulo - Hoop!! Hurry up to attend the class, the number of places is limited and the training will be held in test mode.
If you like to dance and are interested in the hula hoop (otherwise) come to a trial test training in dancing with a hoop (Hula Hoop). In addition to being interesting and unusual, dancing with a hoop has a very good effect on the figure, especially they are useful for the waist. Any movements with the hoop are parallel to the massage effect.

A bit of history or hoop dancing:

  • Hula hoop dancing, also known as Hooping, is an unusual artistic movement - a combination of dance and hoop rotation. In hooping, the dancer rotates the hoop on all parts of the body, and not just at the waist, as in the traditional hula hoop class. Hooping performers in recent years have identified a wide variety of dance sub-styles - including calisthenics, hip-hop, freestyle dancing, fire dancing, and more - all with the hoop.

  • Most hoopers make their own hoops, which are different from traditional children's hoops, and this allows them much more control over the movement of the hoop around the body. Some gyms still offer hoop dance classes to help develop strength, muscle tone, balance, and flexibility. A 30 minute hooping workout burns about 200 calories.

Some information about the hoop (or hula hoop) from fitness:

A little about the benefits of spinning the hoop in general terms:

If you spin the hoop regularly:

  • Blood circulation and lymph circulation are activated

  • Reduces fatigue

  • Neutralizes the harm of stress

  • Cardiovascular and respiratory system training

Do you know why weight loss with a hoop is more effective than debilitating diets? The fact is that classes with it do not just burn fat, but have a complex effect on the entire body. So, the general tone of the body improves, the main muscle groups are massaged and strengthened, blood circulation is activated. The hoop during rotation affects the acupuncture points on the body, catalyzes the formation of anions in the blood, which cleanse it well. As you know, they are also good "accelerators" of metabolism, not to mention the fact that they saturate the body with energy at the cellular level, strengthen the nervous system and relieve fatigue

The benefits of the hoop are especially valuable for women who lead a sedentary lifestyle. Hypodynamia causes tremendous harm - it leads to a weakening of the abdominal muscles, which in turn contributes to the displacement and prolapse of the internal organs, disruption of their normal functioning. Circular movements of the hips eliminate congestion in the pelvis, strengthen the muscles of the pelvic floor and abdominals.

By twisting it around your waist, you are also doing a good service to your intestines, which starts to work much better.

In addition, it can be used to perform many stretching exercises - and this is a definite benefit for the joints and muscles.

During a period of dietary restriction, the hula hoop prevents the side effect of dieting in the form of loose, saggy skin. If you twist it every day, the muscles of the abdomen, buttocks, thighs, back are tightened, the tone and vestibular apparatus are strengthened. In addition, it can be used to implement many stretching exercises - and this is a definite benefit for the joints and muscles.

Lovely ladies often complain that in the process of losing weight it is very difficult to influence the so-called problem areas. Yes, fat deposits from the waist, hips and buttocks really “drive” the hardest. For many, this is a reason to give up.

But is it worth it to despair when there is a wonderful way to restore beautiful proportions to your body in the most optimal time?

When it spins and spins, the fat will not “screw out”

If you find at least 10-15 minutes a day to spin the hoop - and we are talking about this method - you will see that fat deposits will not “screw out” succeed: they will gradually melt with each lesson. The effect is achieved due to the fact that during rotation, the hoop directly contacts problem areas, that is, it directly affects them, literally breaking cellulite islands. In addition, regular hooping is an excellent prevention of "orange peel".

Compare: after going on a diet, you run the risk of regaining the pounds you lost with such difficulty in the future, and the hoop, on the contrary, consolidates the result of losing weight (in general and in problem areas in particular) without the need for severe dietary restrictions. You only need to get the hang of it and twist-twist it in the place where you need it most.

Body - tone, muscles - strengthening

Well, if you still decide to sit on some kind of fast diet, still do not neglect the hoop. Otherwise, along with the urgently dropped kilograms, you will, alas, get a side effect in the form of sagging and sagging skin. We are sure that you don’t want to face such a nuisance, so overcome your laziness and regularly spin the hoop during the period of food restrictions! And you will be rewarded: your skin will become more elastic and toned.

TAKEN and read with pleasure from:

http://polzovred. ru/zdorovie/kruchenie-obrucha.html


What will happen to the body if you twist the hula hoop every day

To twist or not to twist?

Hula hoop training is controversial. While some sacredly believe in its miraculous power, others laugh that it's just fun.

However, many fitness trainers and stars regularly hula hoop and enjoy their figure. Famous prima ballerina, judge of "Dance with stars" Ekaterina Kukhar told me that her morning starts with this exercise. Immediately after waking up, on an empty stomach, the star does exercises for the press, back and arms for 15 minutes, and also twists the hula hoop - and considers these morning rituals the key to the perfect press and waist.

Photo: instagram/ekaterinakukhar_official

Of course, all girls dream of a wasp waist, like a ballerina. Therefore, so that hula hoop classes are not in vain, it is worth knowing a few important nuances. About them - further.

How to choose the right hula hoop

There are several types of hoops, and not all of them will give you the desired harmony.

#1 Regular hoop

Very light and empty inside, made mostly of metal or plastic. This is more suitable for gymnastic exercises or games, but in losing weight it will be useless.

#2 Collapsible hoop

It can be folded several times, so it is convenient to store it at home or take it with you to workouts. but at the same time, the taco hoop is not very reliable, and it is unlikely to give you the desired figure.

Photo: Nate Miles, Unsplash

#3 Massaging hula hoop

This hula hoop is armed with balls that massage the abdominal and back muscles. It is heavier, therefore it gives the desired load and the expected result. When choosing inventory for yourself, we advise you to stop at this option.

In addition, often massage hula hoops are equipped with a digital controller - it will calculate the number of revolutions and calories burned.

How the hula hoop affects the figure

Of course, hula hoop exercises are not as exhausting as running, jumping rope or dancing. And at the same time, this is a good cardio workout, which will not take much effort and will tone the body. If you practice with it every day, the abdominal and back muscles will become toned, and your posture will improve. In addition, hula hoop accelerates blood circulation well, therefore it energizes and improves the functioning of all organs.

Photo: Getty Images

To make your workouts as effective as possible, here are some useful tips :

If possible, train in the morning on an empty stomach, as Ekaterina Kukhar advises.

2. Spin the hula hoop every day for at least 15 minutes.

3. Make your workouts fun and dynamic. Turn on your favorite music and periodically change the tempo of rotation. You can also train the muscles of the buttocks and thighs with the hula hoop.

Learn more