Learn how to hula hoop dance

12 Weeks to Hoop Dance Flow - Beginners Flow Sessions - Learn How to Hula Hoop | Hula Hoop Dance Videos and Tutorials

Totally excited to share the first Flow Sessions downloadable series with you.

Thanks to your feedback we have crafted a super fun package to ignite your hoop dance flow. Not only will you get a downloadable video collection of 12 unique hoop dance sequences but we have also added a few extra special bonuses. You can get yours here! 

The whole series is a collection of 12 hoop dance sequences + a Flo Mo video + a “Making your own Flow Sessions” video PLUS a 12 week Flow Session plan with some extra juicy hoop loving.

Each session has a unique combination of tricks, transitions and techniques that are designed to improve your hoop dance skill, coordination and fitness.


I highly recommend using the Flow Sessions download as a 12 week series. Choose one hoop dance sequence for each week and spend your weekly hoop practice and workout time diving into the tricks, transitions and techniques of each session. After a week of focus on the sequence you will see your flow soaring, your skills strengthening and your hoop dance creativity blossoming.

To help you with the 12 week progression I have whipped up an example action plan for you to stay on track and keep you in the spin.

Scheduling these weekly action steps are going to help you to make them real and achievable. The best way is to actually schedule the action steps on your calendar or diary. I like to use Google Calendar to set aside time for Flow Session focus.

Here is an example of what your week might look like:

Week 1

Monday: Choose your focus flow session and play with it 5 times (30 mins)

Tuesday: Focus on some of the moves that are more challenging, drill those tricks and transitions with patience and persistence knowing that in a very short time they will come easily to you with strength. Set a timer for 30 minutes and don’t be surprised if you double that to one hour. Let the practice of challenges be fun – IT IS A HULA HOOP!

Wednesday: Invite a friend to work on the Flow Session with on to motivate and inspire each other.

Thursday: Warm up by spinning through the Flow Session about 3 times then video your flow session and enjoy watching your skills improve with each play time.

Friday: Make time for a 15 – 30 minute hoop jam with yourself.

Saturday: Run through this week’s Flow Session with the goal of adding 4 – 8 extra tricks to the beginning, middle or end of the sequence. Make the Flow Session your own, your style and energy.

Sunday: Choose 3 of your favourite songs and hoop dance to them in continuous flow with the intention of purely having some fun. Take yourself on a hoop adventure to the park or some place new for variety.

Have a blast mapping out 12 weeks to your hoop dance success. Keep a journal to record shifts in your skills, body, emotions, creativity, strength, weight, lifestyle habits and hoop dance flow.

>> Download the flow sessions now

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!

Massage hoop - weight loss exercises at home. How to twist the hula hoop to lose weight

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  • 2. Impressive result

Updated on 08/14/2022

Alina Lychagina

Sports nutritionist, teacher of courses in Sports Nutrition

All materials on the site are for informational purposes only.

From this article you will learn:

Among different ages and genders, the popularity of sports clubs and fitness centers is growing daily, we finally realized how beauty and health are inseparable from sports and physical activity.

Someone spins a massage hoop for weight loss, someone runs in the morning, someone visits the gym, dance clubs. The desire of people to have an attractive appearance and a beautiful figure remains unchanged. Many people are willing to spend large sums of money in order to lose weight, but there are also less expensive means. For example, a dynamic health hoop massage hoop.

There are a lot of body shaping techniques, but hula hoop exercises are one of the most common and interesting. Our grandmothers also used the hoop to lose weight.

Ordinary hoop, or as we also call it "hula-hoop", officially appeared in the middle of the last century in the USA. In translation hula is the name of the Polynesian folk dance, hoor is a hoop). But even in the tombs of the Egyptians, during excavations, similar devices were found.

Over the years of its existence, the hula hoop has changed and improved a lot. The fastidious buyer is now presented with a huge choice:

  • hollow;
  • weighted;
  • magnetic;
  • massage;
  • collapsible;
  • soft;
  • with electronic sensors.

Due to its simple design, low cost and high performance, the hula hoop is well known all over the world. In 10 minutes, you burn as many calories as running. In addition, this device is not dangerous, it does not injure the joints, does not cause bruising (if twisted correctly).

Correct technique

Despite the fact that the hoop is quite easy to use, not everyone knows how to twist the health hula hoop correctly. To lose weight in the shortest possible time, you need to do exercises daily for 5-10 minutes.

You will see the effect in half a month - the waist size will decrease by a centimeter. But no one says that this is the maximum, you can twist the hoop as much as you like. Hula hoop exercises are very helpful for those girls and women who want to lose weight, this activity burns a lot of calories and gives a very tangible effect. This type of training is also useful for those who just want to keep their shape.

If you spin the hula hoop for a certain time (say, during a commercial break), you can not only burn a lot of calories, but also strengthen your abdominal muscles, get rid of cellulite, straighten your posture, and improve coordination of movements. The main thing is to learn how to perform exercises systematically. This is very important in sports.

In order for the hula hoop to bring the desired effect, you need to follow some rules:

  • The dynamic health hoop massage hoop is suitable only for trained athletes, if you have not practiced before - better try a soft or regular hoop, it will allow the body to learn how to respond to such exercises correctly . Then you can move on to options such as: magnetic, massage, weighted. Health collapsible massage hoop helps to lose weight even in seemingly hopeless situations. Best when the hoop has a diameter of 95 cm, which is suitable for most people.
  • Hula hoop exercises should be cyclic and the load should be increased gradually. For starters, 1-2 minutes will be enough for weight loss. Don't let pain occur.
  • Every few days the duration of the exercise should be increased. This helps to prepare the body for the load and achieve maximum effect. Soon, at this pace, you will be spinning the dynamic health hoop for 30 minutes and enjoying it.

Initially, the dismountable massage hula hoop may leave bruises behind, which indicate improper use. The jemimah health hoop burns more fat when twisted alternately in different directions. However, there is no need to build illusions about rapid weight loss. Hoop, of course, burns a lot of calories, but you still need to be patient. With the help of a collapsible hula hoop, the figure of your dreams is already very close. Massage hoop is your ticket to the world of slimness and beauty.

Impressive result

According to scientists, if you rotate the jemimah health hoop for 5-10 minutes every day, then the waist and hips will go away by 1 cm in two to three weeks. This collapsible hoop burns fat so effectively that it's just sometimes hard to believe.

As a result:

  • training of the respiratory and cardiovascular system;
  • normalization of bowel function;
  • training of the vestibular apparatus;
  • improved lung ventilation;
  • flexibility, coordination, plasticity, strength, rhythm;
  • burns calories;
  • improves skin condition.

But at the same time, the Torneo brand simulator, no matter how terrible it may be, does not affect the internal organs in any way, does not harm them in any way, does not press, does not cause displacements. And most importantly - you do not need to spend a lot of money and time on a gym and paying an instructor. Everything is very clear here.

Not everyone knows how to spin a hula hoop for weight loss. In fact, there is nothing complicated about this. In the initial position, we become straight, the weight is on the entire foot, the legs are shoulder-width apart, the socks are apart, the health simulator is at waist level.

We give rotational movements to our simulator. Hula hoop health burns calories best when the whole body works. The rotational movements of the health simulator from Torneo do not allow the muscles of the press, hips and waist to relax.

No matter how difficult it is, the muscles must be tense throughout the entire workout. Classes should be intensive and regular, but do not forget about the precautions: it is not recommended to use pregnant women and women who have recently given birth.

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Why you need to twist the hoop | Vogue Russia

Most likely, you remember the aluminum hoop from school physical education classes. If since then the hula hoop has remained only in your memory, you should take another look at this gymnastic equipment for training. Regular rotation of the hoop will help to reduce the waist, improve posture and strengthen the abdominal muscles. What other advantages does the hula hoop have - we tell below.

How the hoop appeared

Let's start with a little history. The first hoops appeared in the USA in the 1950s. Entrepreneur Richard Knerr learned that in Australia, supporters of an active and healthy lifestyle are engaged in large bamboo rings, and together with his partner Arthur Merlin decided to launch the production of such a sports unit in his homeland. Moreover, the business partners had never seen the Australian original and developed their own version, which became our usual hula hoop.

When the hoops came to the USSR, they were not received positively and remained quite unpopular for several years. However, everything changed when the film “Welcome, or No Trespassing” was released, where the girl masterfully twisted the hula hoop. Since then, it could be seen in almost every Soviet family.

Still from the film “Welcome or No Trespassing”, 1964

The benefits of using a hoop

Of course, the popularity and love that hoops gained in the USSR can be explained not only by the release of the film - the hula hoop has become another projectile that helps women stay in shape on a par with the Grace disk and the gymnastic roller. And although today the range of sports equipment and simulators has expanded significantly, the hoop can still bring a lot of benefits if you start using it regularly.


How the hoop can help

For the figure. One of the main benefits of the hula hoop is that it can help you lose weight without exhausting yourself with training on a stationary bike or treadmill. According to the American Mayo Clinic, the number of calories burned by rotating the hoop is comparable to aerobics and belly dancing. So, on average, for half an hour of training with a hula hoop, you can burn about 165 calories.

In addition, the hoop works well on the abdominal muscles and reduces the waist. A study was conducted in which 13 women hula hooped regularly for six weeks. The results of the experiment showed that the volume of their waists decreased by 3.4 centimeters.


For the lymphatic system. Even ordinary hoops without massage balls improve lymph and blood circulation. The effect is enhanced if you use a special hula hoop with internal protrusions.

For the heart. Hoop training is the same cardio workout as elliptical or treadmill training. During exercise, your pulse quickens, cells are more saturated with oxygen, and blood circulation improves.

For muscles. The hoop works well on the muscles on the stomach and in the lower part of the body, including the buttocks. To twist the hula hoop, you need to strain your legs and be constantly in motion, so you increase the tone of the whole body.

For a sense of balance. According to the American Council on Physical Education, it is improved by any type of sports training that requires an even posture and the ability to balance - including the rotation of the hoop.

For posture. Hula hoop has a positive effect on the spine, because by doing exercises with a hoop, you also strengthen the spinal muscles.


Easy to use. This item can be divided into several. Firstly, the hula hoop is sold in any sports store or online marketplace, so there will definitely not be any difficulties in finding and buying goods. Secondly, to work out, you do not need a specially equipped place - twist the hoop at home in the living room, in the yard or on the lawn near the country house.

In addition, you can easily combine several things at once - twist the hoop and, for example, watch your favorite series, listen to music or podcasts, talk on the phone.

Jane Meadows and Audrey Meadows, 1960

Pictorial Parade

How to spin the hoop

If used incorrectly, bruises can appear on the body, so the most important thing is to choose a suitable and comfortable hula hoop for yourself, when rotating which you will not experience discomfort. If you feel that the massage balls are hurting you, use a regular plastic or aluminum hoop. The same applies to weight - for the first lessons, a light hoop without weights is suitable.

It is necessary to get used to this type of physical activity gradually, gradually increasing the training time . Start with five minutes a day, and when you're completely comfortable, slowly work your way up to half an hour. You can also divide classes into several approaches and, for example, rotate the hoop for 15 minutes - in the morning and in the evening.

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